Pagkainnggulayugaliin,arawarawitongihain!

TALKINGPOINTS NutritionMonth2012 Pagkainnggulayugaliin,arawarawitongihain!

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. WhatisNutritionMonth? Whataretheobjectivesofthe2012NMcelebrationandwhatisitstheme? Whygiveimportancetovegetables? Howmuchvegetablesshouldbeeateninaday? Whatarethenutrientsfoundinvegetables? Whatarethehealthbenefitsofeatingvegetables? Whatarewaysofpreparingvegetables? Howcanonegetthemostnutrientsfromvegetables? Howcanvegetablesbeincludedinahealthydiet? Whatareanswerstocommonquestionsaboutvegetables? a. b. c. d. e. f. g. h. i. 11. 12. 13. 14. 15. References Areorganicallygrownvegetablesbetterthantraditionallygrown vegetables? Whatisvegetarianism? Whatarethewaystoencouragechildrentoeatvegetables? Istomatoafruitoravegetable? Whatistheoriginofthetermvegetable? Whatarethemostcommonlyeatenvegetables? Whatarethelesserknown(indigenous)vegetables? Istakingsupplementsthesameaseatingrealvegetables? Arevegetablessmoothieshealthy?

Howarevegetableswashed? Whygrowyourownvegetables? Whataresomeofthetechnologiesinvegetablegardening? WhatcanbedonetoincreasetheconsumptionofvegetablesofFilipinos? WhatarethewaystocelebrateNutritionMonth?

2012NutritionMonth

 Pagkainnggulayugaliin,arawarawitongihain!

TALKINGPOINTS
1. PresidentialDecree491ortheNutritionActofthePhilippinesappointedthe NationalNutritionCouncil(NNC)astheleadagencytocoordinatethenationwide celebrationofthisannualeventheldeveryJuly,theNutritionMonth.Comethis 38thyearofNutritionMonth,NNCcomesupwithathemetocallthenations attentionandactiononaparticularissue. Whatareobjectivesofthe2012NutritionMonthcelebrationandwhatisits theme? The38thNutritionMonthcelebrationwillfocusonvegetableswiththetheme Pagkainnggulayugaliin,arawarawitongihain!Theobjectivesofthisyears celebrationareto: a. increasevegetableconsumptionaspartofahealthydiettoaddress micronutrientdeficienciesandnoncommunicablediseases; b. promotevegetablegardeningasasourceofadditionalfoodandincome; and c. increasedemandforvegetablestohelplocalvegetablefarmers. Whygiveimportancetovegetables? NutritionMonthfocusesonvegetablesforseveralreasons: a. Filipinosareeatinglessandlessvegetables.Basedonfoodconsumption surveys,Filipinosonaverageareeatinglessandlessvegetablesperdayin thelastthreedecades(Figure1).From145gramsperdayofvegetablesin 1978,consumptionhasdecreasedto110gramsperdayin2008. WhatisNutritionMonth?

2.

3.

Figure1.Trendinmeanonedaypercapitavegetableconsumption:Phils., 19782008.DOSTFNRI.

2012NutritionMonth

 Pagkainnggulayugaliin,arawarawitongihain! Acrossregions,consumptionvariesasshowninFigure2.CALABARZON andARMMhadthelowestconsumptionat92gramsperpersonperday whileCARhadthehighestconsumptionat169grams.

180
Consumption in grams 169 131 137 110 92 103 131 114 102 105 103 104 138 126 109 99 92

160 140 120 110 100 80 60 40 20 0

Phils.

II

III

IVA

IVB

VI

VII

VIII

IX

XI

XII

Caraga

CAR

NCR

ARMM

Figure2.Meanonedaypercapitavegetableconsumptionbyregion,2008.DOSTFNRI. Intermsofagegroups,children6monthsto5yearsoldconsumedalittle amountofvegetablesonly.Infants611monthsconsumedonlyan averageof2gramsofvegetablesperday,andamong1yearoldchildren, thisamountincreasedtoonly8grams.Theamountofvegetables consumedincreasedwithage.Fiveyearoldsconsumed25gramswhile12 yearoldsconsumed55gramsperday.Adolescentsaged1319consumed 69grams,adults2059yearsoldconsumed91grams.However,forolder persons60yearsandover,consumptiondecreasedto87gramsonly. Pregnantwomenconsumedonly91gramswhilelactatingwomenate101 gramsperday In2005,theNNCcommissionedtheFoodandNutritionResearchInstitute todeterminethereasonswhyFilipinoseatverylittlevegetables.The studyshowedthefollowingreasonsforthelowconsumptionof vegetables: Influenceoffamilymemberswhodonoteatvegetables Dislikeforvegetablesbecauseoftasteandtexture Preferenceformeatthanvegetables Culturalbeliefsaboutvegetables(e.g.eatingsquashcancause leprosy) Vegetablesareexpensive Fearofchemicalsandpesticides Vegetablesrequiremoretimetoprepare Preferenceforfastfoodsandinstantfoods Lackofsupply Lackofknowledgeonnutritionalandhealthbenefitsofvegetables. 3

2012NutritionMonth

 Pagkainnggulayugaliin,arawarawitongihain! b. Vegetablesaspartofahealthydietcanhelppreventmajornon communicablediseases. AccordingtotheWorldHealthOrganization, adequateconsumptionoffruitandvegetablesreducestheriskfor cardiovasculardiseases,stomachcancerandcolorectalcancer.Thereis convincingevidencethattheconsumptionofhighlevelsofhighenergy foods,suchasprocessedfoodsthatarehighinfatsandsugars,promotes obesitycomparedtolowenergyfoodssuchasfruitsandvegetables.Low fruitandvegetableintakeisamongthetop10riskfactorscontributingto attributablemortality,accordingtoevidencepresentedinthe2003World HealthReport. TheWHOalsoreportedthat: Approximately1.7millionofdeathsworldwideareattributableto lowfruitandvegetableconsumption. Lowfruitandvegetableintakeisamongthetop10selectedrisk factorsforglobalmortality. Worldwide,insufficientintakeoffruitandvegetablesisestimated tocausearound14%ofgastrointestinalcancerdeaths,about11% ofischemicheartdiseasedeathsandabout9%ofstrokedeaths.

c.

Consumptionofvegetablescanhelppreventmicronutrientdeficiencies. Eatingavarietyofvegetablestogetherwithfruitsensuresanadequate intakeofmostmicronutrients,dietaryfibersandahostofessentialnon nutrientsubstances.Deficienciesinintakesofcalcium,iron,thiamin, riboflavin,niacinandvitaminsAandCcanbeimprovedthroughincreased vegetableintake. Asnotedpreviously,preschoolchildrenatelittlevegetableswhichcould somehowexplainwhythedietofpreschoolerscouldnotmeetthe recommendednutrientintakesforiron,vitaminA,calcium,thiamin, riboflavin,niacinandascorbicacid.Thesametrendisobservedforthe otheragegroupsexceptforniacinwithmorethan80%ofthedietaryfood intakemetingitsRENI(RecommendedEnergyandNutrientIntake.)

d.

Havingvegetablegardensinthehouseholdscanincreasesupplyand availabilityofvegetablesforfamilies.Only67.7%or7outofevery10 householdshadvegetablegardensorfruittreesbasedonthe2008 NationalNutritionSurvey.Thesurveyalsorevealedthatmostofthe householdsor79.1%usedtheproducefromthegardensfortheirown consumptionwhileonly17.6%bothconsumedandsoldtheirproduce. Whenitcomestoparticipationingovernmentsfoodproductionprogram suchastheGulayanngMasawhichpromotedintegratedbackyard gardening,only51.8%ofhouseholdsparticipated.Regionswithhigh

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 Pagkainnggulayugaliin,arawarawitongihain! participationincludeIVB,6andCARAGAwhiletherewaslow participationinNCR. Figure3.PercentparticipationofhouseholdsinFoodProductionProgram byregion:Philippines,2008.

100 90 80 70 60 50 40 30 20 10 0

67.4 51.8 43.3 47.6 45.9

70.2 66.9 68.1 49.4

61.2

67.5 66.4 65.6 63.4 65.5 63.7

57.6

Percent

11.8

Phils.

II

III

IVA

IVB

VI

VII

VIII

IX

XI

XII

Caraga

CAR

NCR

ARMM

Source:PhilippineNutritionFactsandFigures2008.FNRIDOST. 4. Howmuchvegetablesshouldbeeateninaday? TheWorldHealthOrganizationrecommendseatingaminimumof400gramsof vegetablesandfruitsperdaywhichisequivalentto5servingsperdaywith3 servingsofvegetablesperday.TheWHOrecommendsthisamountforthe preventionofnoncommunicablediseasessuchasheartdisease,cancer,diabetes andobesity,aswellasforthepreventionandalleviationofseveralmicronutrient deficiencies,especiallyinlessdevelopedcountries. Oneservingofvegetablesisequivalentto: 1cuprawleafyvegetablesor25grams cuprawnonleafyvegetablesor40grams cupcookedleafyornonleafyvegetableor45grams. 5. Whatarethenutrientsfoundinvegetables? Vegetablesarepackedwithnutrients.Belowaresomeofthenutrientsfoundin vegetablesandexamplesofvegetablesthatarerichinthesenutrients.
DietaryFiber helpsreducebloodcholesterollevels lowerstheriskofheartdisease preventsconstipation,hemorrhoidsand diverticulosis addssatietyvalue(helpsonefeelfull) peanuts,abitsuwelas,greenpeas, mungbean,garbanzos,eggplant, malunggay,turnips,broccoli, patani

2012NutritionMonth

 Pagkainnggulayugaliin,arawarawitongihain!
VitaminA keepsskinandeyeshealthy strengthenstheimmunesystem neededforthenormalgrowthand developmentofchildren VitaminB essentialforgrowthanddevelopment importantinturningfoodintoenergyand othersubstances normalfunctioningofnerves helpsmaintainhealthyhair,skinandnails VitaminC helpskeepteethandgumshealthy aidsinwoundhealing helpsinabsorptionofiron VitaminE helpsintheformationandfunctioningofred bloodcells,musclesandothertissues Potassium helpstomaintainhealthybloodpressure Folicacid helpsthebodyproduceredbloodcellsand preventanemia reducestheriskofbrainandspinalcord defectsoftheunbornbaby Iron componentofhemoglobinwhichcarries oxygenintheblood preventsanemia Calcium developsstrongbonesandteeth isneededforproperbloodclottingand functioningofthenervoussystem squash,carrots,spinach,red pepper,Chinesecabbage, alugbati,sitsaro,leavesof ampalaya,camote,gabi, kangkong,saluyot,petsay Wholegrains,kidneybeans, mushroom,driedbeans,peas, nuts,kangkong,cabbage,string beans,ampalaya,alugbati, malunggay,silileaves,saluyot, ampalayaleaves broccoli,redandgreenbell peppers,cauliflower,mustard, tomatojuice,cabbage,turnip taro,spinach,labong,bell pepper,broccoli tomatoes,spinach,cucumber, limabeans,carrots,eggplant beansandlegumes,spinach, asparagus,spinach,cabbage, broccoli

alugbati,kangkong,saluyot, petsay,kamotetops,driedbeans ampalaya,squash,stringbeans, malunggay Kangkong,kamote,malunggay, saluyot,stringbeans,ampalaya, kamotetops,alugbati,okra

6.

Whatarethehealthbenefitsofeatingvegetables? mayhelpdecreasebonelossasvegetablesdecreasetheamountofcalcium excretedintheurine mayhelpinloweringcalorieintakeandthus,helpinmaintaininghealthy weightbecausevegetablesarelowincalories vegetablesdonotcontaincholesterol containantioxidantsandprotectantssuchascarotenoids,lycopeneand phytochemicalswhichcanhelpstrengthentheimmunesystem,reducethe riskofdiseases,andcontributetowellbeing. 6

2012NutritionMonth

 Pagkainnggulayugaliin,arawarawitongihain! 7. Whatarewaysofpreparingvegetables? Mostpeopledonoteatvegetablesbecausetheydonotknowhowtoprepare them.Somevegetablescanbeeatenfresh.Therearevariouswaysofpreparing, cookingorpresentingvegetables. a. Boilingisoneofthemostcommonwaysofcookingvegetablessuchasin nilagaandsinigang.Preferably,simmervegetablesinaminimumamount ofwaterbecausesolublenutrientsinvegetablessuchasvitaminCandB complexwillbelostincookingwithwater. Steamingisthebestwaytocookvegetables.Notonlydoesitavoidusing anytypeoffatsinthecookingprocess,butitalsoprotectsthenutrientsin thevegetablesbecausenoneofthevitaminsarelosttothewaterand drainedaway.Steamingalsopreservesthecolorandnutritionalvalueof vegetablestoaveryhighdegree.Vegetablescanalsobecookedby puttingontopofriceinthelaststagesofcooking. Stirfryingisacookingmethodthatcanpreservethegoodflavorandcolor ofvegetables.Itisamethodofcookingwhereslicedvegetablesandmeat arequicklyfriedinalargepanoververyhighheatwhileconstantlyand brisklystirringthem.Thecookingtechniquerequiresaminimumamount offatandresultsinafoodthatiscrispandtender. Broilingisamethodofcookingbyexposingfoodtodirectheat,eitherona grilloverlivecoalsoragasburnerorelectriccoil.Broilingdiffersfrom roastingandbaking,becauseinbroiling,thefoodisturnedduringthe processsoastocookonesideatatime.Vegetablesthatcanbebroiled includesquash,corn,redandgreenbellpepper,asparagusandeven mushroom.Choosethevegetablesthatarefirmandfresh.Sprinkleboth sideswithsalt,pepperandanydesiredspicesuchasgingerorgarlicorany spicedesired. Microwavingpreservesthecolorandtextureofmostvegetablesbetter thanotherconventionalcooking.Microwavingrequiresonlylittlewateror nowaterthusmorenutrientsareretained.

b.

c.

d.

e.

8.

Howcanonegetthemostnutrientsfromvegetables? Vegetablescontainvaluableandprotectivenutrientswhichmaybedestroyed duringhandling,storing,cookingandevenserving.Knowingthekindsofnutrients foundinvegetablesandhowtheseareusuallylostareimportanttogetthe nutrientsneeded.Vegetablesmustbecookedcarefullytopreserveandenhance theirflavor,texture,colorandmoreimportantly,thenutrients.Therearesimple ruleswhencookingvegetables:

2012NutritionMonth

 Pagkainnggulayugaliin,arawarawitongihain! a. Vegetablefibergivesvegetablesshapeandfirmness.Fiberisaffectedby manythingsinthecookingprocess.Theyaretoughenedbyacidssuchas lemonjuice,vinegarandtomatoproducts.Ontheotherhand,alkaliand heatsoftenfibers.Toservecrisp,freshtastingvegetables,learntocontrol thesefactors. Alwayskeepvegetablesslightlyfirmtothebite;donotovercook. Cookmildflavoredvegetablesintheleastamountofwaterpossible. Tocookvegetablesquicklyandreduceflavorloss,startcookingthemin boilingwater.Addiodizedsalttothecookingliquidtoreducethelossof flavor. Cookstrongflavoredvegetables,suchasonion,cabbage,garlic,leeks, cauliflower,broccoli,turnipsandradishinanuncoveredcontainerto allowthestrongflavorstoevaporate. Vegetablesthataregrownbelowgroundshouldbecookedstartingwith coldwaterbecauseoftheirhighstarchcontent.Vegetablesgrownabove groundshouldbecookedstartinginboilingwatertoreducecookingtime.

b. c. d.

e.

f.

9.

Howcanvegetablesbeincludedinahealthydiet? Somepeoplemaythinkthateatingvegetablesalreadyensuresthattheirdietis healthy.Whilevegetablesareveryhealthy,itisimportantthattheseshouldbe consumedaspartofadietthatincludesthethreebasicfoodgroups,i.e.theGO, GROWandGLOWfoods.Haveadietthatincludesavarietyofwholegrains(rice, corn,cereals),leanmeats,fishandpoultry,nutsandlegumes,fruits,dairy,plenty ofwaterandliquidsandatthesametime,limitshighfat,highsugarandsalty foods. Vegetablescanbeincludedinthedietinseveralways. a. Buyfreshvegetablesinseason,becausetheycostless,areofveryhighin qualityandnutrients. b. c. d. e. f. g. Useavarietyofvegetablestokeepthemealinteresting. Trycrunchyvegetableslikecarrots,lettuce,andcucumber,raworslightly steamed. Planmealsaroundavegetabledish.Forinstance,forpinakbetandthen addotherfoodstocomplementit,likefish. Usepureed,cookedvegetablessuchaspotatoestothickenstews,soups andgravies. Preparevegetablesindifferentwaysbyboiling,stirfrying,steaming, grillingandbaking. Eatvegetableslikecarrots,cucumber,tomatoes,celerywithadiporlow fatdressing. 2012NutritionMonth 8

 Pagkainnggulayugaliin,arawarawitongihain! h. Addshreddedvegetablessuchmalunggay,kangkong,choppedonion leavesandcarrotstoinstantnoodlestoimprovenutrititivevalues.

10.

Whatareanswerstocommonquestionsaboutvegetables? a. Areorganicallygrownvegetablesbetterthannonorganicallygrown vegetables? Studiesshowthatintermsofnutritionalbenefits,thereisnodifference betweenorganicallygrownandtraditionallygrownvegetables. Organicallygrownvegetablesmaycontainfewerpesticideresiduesthan theregularproducealthoughtheuseoforganicmethodisnotanabsolute guarantee. Herearesometipstoensurethatpesticidesresiduesandother contaminantsarewashedoffduringvegetablepreparation: Buyvegetablesthatareinseasonasthesedonotusuallyneed muchpesticide,waxesandantispoilagechemicalsasimported vegetables. Donotbuyvegetableswithanobviousstrangesmell. Trimthetipsandouterleavesfromcelery,lettuceandotherleafy vegetablesasthesecontainmostcontaminants. Blanchinboilingwaterandpourawaythewaterusedfor blanchingasitmaycontaindissolvedpesticides. Whatisvegetarianism? Vegetarianismisthepracticeoffollowingplantbaseddietsandexcluding meats.Mostpeoplebecomevegetarianbecauseoftheirethnicity,health, religiousconvictions,oravoidancetoeatmeats.Vegetarianismhas becomewidelyacceptedbypeople.Avegetariandietconsistsofavariety ofwholegrains,legumes,nuts,vegetables,fruits,andforsome,eggsand dairyproducts.However,vegetariandietsmaybelowinvitaminB12, vitaminDandcalcium.

b.

c. Whatarewaystoencouragechildrentoeatvegetables? Whenababyreaches6monthsofage,green,leafyandyellow vegetablesmaybegivenalready.Vegetablesthataremashed, strained,choppedorcutintotinypiecesshouldbeaddedtothe babyscomplementaryfood.Thiswillnotonlyimprovethe nutritivevalueofthebabysfoodbutwillalsodevelopthebabys variedtastes. Parentsorcaregiversmustsetthegoodexampleforchildrenby eatingvegetablesthemselves.Parentsneedtomonitortheirown 9

2012NutritionMonth

 Pagkainnggulayugaliin,arawarawitongihain! eatingbehaviorsothattheirchildrenwilldevelopandkeep healthyeatingbehaviorforlife. Makesurethatvegetablesarealwayspartofthefamilymeals. Theymustbeavailablewhenandwherechildrenwanttoeat.They mustbeeasytoeatandtastegood. Offeranewvegetableatthebeginningofthemealwhensmall childrenarethehungriest. Makevegetablesmoreappealingandexcitingbycuttingthemin differentshapes. Mixvegetableswithotherfoodsthatchildrenliketoeat. Usealittlefat,sugarandiodizedsalttomakevegetabledishes tastegoodtochildren. Involvechildreninpreparingvegetabledishes.Childrencanhelpin selectingandbuyingvegetables. Includevegetablesinyourchildsbaonorsnackinschool.Add lettuce,tomatoorcabbageinyourchildssandwiches.Youmay alsoincludecutupvegetablesassnacklikeslicesofcarrots. Preparenewvegetabledishesorpreparethemindifferentways. Encouragechildrentosampleortakeabite.Justkeepservingthe vegetabledishindifferentshapesandwaysuntiltheydevelopa likingforit. Donotforcechildrentoeatvegetables.Childrenaremorelikelyto continuetotryeatingvegetableswhentheyarenotforcedtodo so. Whenallelsefails,hidethevegetablesinthedish.Shredorblend thevegetablesinotherdishessuchassoupsandsaucesoreven useitasaddedingredientstoburgers,lumpiaandevendesserts likeyema,lecheflanandhalaya.Becreative. Growafamilykitchengardenandinvolvechildreningardening. Childrenappreciatethefoodservediftheyknowhowthese vegetablesweregrownandprepared.

d. Tomatoisafruitbutitisusedasavegetableincooking.Fruitsare developedfromtheovaryinthebaseoftheflowerandcontainseeds.In theculinaryworld,somearefruits,suchastomatoes,maybecalled vegetablesbecausetheyareusedinsavoryratherthansweetcookery. Occasionally,thetermfruitinculinarymaybeusedtorefertoapartofa plantwhichisnotafruit,butwhichisusedinsweetcooking. 10 Istomatoafruitorvegetable?

2012NutritionMonth

 Pagkainnggulayugaliin,arawarawitongihain! e. Inthe15thcentury,theEnglishwordvegetablethatwasusedforevery plantwasrecorded.ThetermvegetablecamefromtheLatinword vegetarewhichmeansenliven,vegetabilisinLateLatinwhichmeans animatingorenlivening,and,inMedievalLatinmeansgrowingor flourishing. f. ThefollowingisalistofcommonlyeatenvegetablesbyFilipinosandtheir Englishname. FilipinoName EnglishName 1. Swampcabbage Kangkong 2. Eggplant Talong Kalabasa 3. Squash Karot 4. Carrot Ampalaya 5. Bittermelon Upo 6. Bottlegourd Malunggay 7. Horseradish Sitaw 8. Stringbeansoryardlongbeans Repolyo 9. Cabbage Labanos 10. Radish Kamatis 11. Tomato Patatas 12. Potato Sigarilyas 13. Wingedbean Bataw 14. Hyacinthbean Patani 15. Limabean Kundol 16. Waxgourd Patola 17. Spongegourd Mustasa 18. Mustard Singkamas 19. Turnip Sibuyas 20. Onion Bawang 21. Garlic Luya 22. Ginger Linga 23. Sesame Whatarethelessknown(indigenous)vegetables? AccordingtotheWorldVegetableCenter,indigenousvegetablesare underutilizedspeciesfromspecificlocationsthatmaybenativetothe area.Itincludesspeciesthatarenaturalizedorvarietiesthathaveevolved frommaterialsintroducedtotheregionfromanothergeographicalarea overalongperiodoftime.Thesevegetablesareeasiertogrow,resistant topests,havehighnutrientcontentandhealthbenefits. 11 Whatarethemostcommonlyeatenvegetables? Whatistheoriginofthetermvegetable?

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. g.

2012NutritionMonth

 Pagkainnggulayugaliin,arawarawitongihain! SomesamplesofindigenousvegetablesinthePhilippinesare: FilipinoName EnglishName 1. Malabarspinach/Basella 1. Alugbati 2. Bambooshoot 2. Labong 3. Fern 3. Pako 4. Jutemallow 4. Saluyot 5. Sesbania 5. Katuray 6. Hyacinthbean 6. Batao/Lablab 7. Limabean 7. Patani 8. Patola 8. Spongegourd 9. Tapilan 9. Ricebean 10. Samsamping 10. Clitoria 11. Pakupis 11. Snakegourd 12. Kundol 12. Waxgourd 13. Himbabao/Alokon 13. Birchflower 14. Kulitis 14. PhilippineSpinach 15. Talinum 15. Fameflower/Flameflower 16. Tindora 16. Ivygourd h. No.Supplementsarenotmeanttonorcanprovidethebenefitsderived fromeatingrealvegetables.Vegetableshaveothercompoundsthat enhanceandaidintheabsorptionofnutrients.Eatingrealvegetablesare morebeneficialthantakingsupplements. i. Oneofthewaystoaddvegetabletoyourdietisbyblending.Avegetable smoothieprovidesanalternativetosomepeoplewhodonotlikethetaste ofvegetableswhencooked.Smoothieshavethesamequalityandcontain morenutrientsthancookedvegetables.Eatingrawvegetables(makesure itisclean)ordrinkingitsjuicerightawayretainsintactvitaminsand mineralsthatareeasilyabsorbedbythebody.Preparingsmoothiesisa goodwaytogetthefibers,phytochemicals,andothercomplex compoundsfoundinvegetablesthatarelostduringpreparation.In additiontothenutrients,vegetablesmoothiescontainmorewaterand providevarietyoftextureandtasteofvegetables. 12 Arevegetablesmoothieshealthy?

Istakingsupplementsthesameaseatingrealvegetables?

2012NutritionMonth

 Pagkainnggulayugaliin,arawarawitongihain! 11. Howarevegetableswashed? Rinsevegetablesthoroughly.Rinseonlybeforeeatingorpreparingtoprevent spoilage.Whenwashingvegetables,followthesesteps: a. Cleanallsurfacesandutensilswithsoapandhotwater,includingcutting boards,peelers,countertops,andknivesthatwilltouchfreshproduce. Washhandswithsoapandwarmwaterforatleast20secondsbeforeand afterhandlingfreshvegetables. Rinsethosefreshvegetableswithskinsandrindsthatarenoteaten,under cleanrunningwaterandavoidusingdetergentsorbleach.Removethe outerleavesofleafyvegetablessuchaslettuceandcabbagebefore washing.Producewithfirmskin,suchaspotatoes,mayrequirerubbing withavegetablebrushwhilerinsingundercleanrunningwatertoremove allsoil.

b.

12.

Whygrowyourownvegetables? Savesmoneythatwouldhaveotherwisebeenusedtobuyvegetables. Ensuresadequatesupplyofqualityandsafefood.Foodcostisalso reduced. Keepshealthofthefamilysafeandensuresavarieddiet. Buildsstrongerfamilyties,especiallyifeachfamilymembersharespartof theresponsibilityincaringforhomegardens. Ensuresfoodsecurityinthecommunityandhelptofightclimatechange. Providesenjoymentandawaytorelievestress Providesexercisetothebodytopreventobesity Whataresomeofthetechnologiesinvegetablegardening? a. FAITH(FoodAlwaysInTheHome)Gardeningisanintensifiedorganic backyardgardeningsystemdesignedtoempowerafamilyoffourtosix personstoproduce,ona150squaremeterlot,5080%oftheirdaily nutritionalneedsthewholeyearround.Thesurpluscanbesoldasan addedincomeforthefamily.Atleast24kindsofvegetables,smallfruit trees,fish,poultry,eggsandmedicinalherbscanallbegrownandvaried fortheentireyearinthissmallspace.Itrequiresjustanhourof maintenanceworkinthemorningandanotherintheafternoon. Inaddition,noharmfulchemicalfertilizerorpesticide/herbicidesareused sinceF.A.I.T.H.Gardeningisanorganicsystemthatusesnaturalmethods incontrollingpestsandensuringplantgrowthforaguaranteedbountiful harvest.

13.

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 Pagkainnggulayugaliin,arawarawitongihain! b. c. Urbangardening.Usesanytypeofcontainersuchasusedbaskets,drums, gallons,cans,plasticbags,hangingbaskets,oldtiresorwoodenboxes. Fencegardens.Thefenceisagoodframeandsupportforshadeloving plants.Onecanalsobuildapracticalfencegarden.Usemalunggayas fence. Gardeninwaterloggedareas.Inplaceswheredrainageisaproblem, makeafloatinggarden. Naturalcanning.Involvesplantingseedsincansforeventualuseas seedlings. Magicsquaregarden.Aonesquaremeterlotareacanbeplantedto MACKPormalunggay,alugbati,camote,kangkong,andpetsay.Onemay alsoplantKPMSkadyos,papaya,malunggayandsigarilyas(kalamismis) orwingedbean.Expertsrecommendthesevegetablesbecausetheyare easytogrowandretainsnutrientssuchasproteininthesoil.Inaddition, thesevegetablesarerichsourcesofvitaminsA,BandC,andiron.

d. e. f.

Hydroponics.Amethodofgrowingplantswithoutsoilbecauseituses mineralnutrientsolutions(watercontainingfertilizers)insteadofsoil. Homegardenershaveusedhydroponicsonasmallerscaletogrowfresh vegetablesyearroundandtogrowplantsinsmallerspaces,suchasan apartmentorbalcony. 14.WhatcanbedonetoincreasetheconsumptionofvegetablesofFilipinos? a. Increasesupplyofvegetables Establishvegetablegardensinhomes,schools,workplaces, communitiesandotherplaceswithvacantspaces.Forurban areas,useurbangardeningtechnologies. Supportvegetablefarmersbyaddingvaluetotheirproduce Helpsmallscalegrowersofvegetablesfindnichemarkets b. Promotetheconsumptionofvegetablesaspartofahealthydiet Conductpromotionalactivitiesaboutvegetables.Usethesyllabus developedbytheNationalNutritionCouncilforpromoting vegetablesinthecommunityandinschools. Knowmoreaboutvegetablestocorrectexistingmisconceptions andfallacies. Teachchildrenthevalueofvegetables,theirnutritionalbenefitsas wellasvegetablegardening. Refrainfromusingcamoteorkalabasatorefertobeingstupidor dull.Thiswillhelpinpromotingaculturewherevegetablesare heldinhighregard. Integrateconsumptionofvegetablesintheschoolcurriculum.Use vegetablegardeningasavenuetoimbibepositiveeatinghabits amongschoolchildren. 2012NutritionMonth 14

g.

 Pagkainnggulayugaliin,arawarawitongihain! c. Makevegetabledishesaccessibletoconsumers Foodestablishmentsincludingcafeterias,schoolcanteens, carinderiasareencouragedtoservemorevegetabledishesand disheswithvegetablesforconsumerstohavehealthierfood options. Institutionssuchashospitals,militarycamps,prisonscanoffer moredisheswithvegetables.Kitchenvegetablegardenscanbe setuptoprovideregularsupplyofvegetablesandreducefood expenditures. Forevents,meetingsandotherfora,makesurethatvegetablesare servednotjustasgarnishbutasmaindishes,appetizers,desserts andsnacks. Patronizeindigenousvegetables. Infeedingprograms,alwaysincludevegetablesinthemenu;serve usingrecommendedamountsperserving. Foodmanufacturerscandevelopnewvegetablebasedfood productsthatpreservenutritionalqualityandensuresafety.

15. WhatarethewaystocelebrateNutritionMonth? a. On2July,havesimultaneousvegetablegardeningactivityinyour community,school,workplaceandotherplaces.Distributevegetable seeds,seedlingsandplantingmaterialsandgardeningtools. Conductlectures,seminarsanddemonstrationsonvegetableproduction, processingandcooking. Organizeavegetabletradefairtoshowcasevariousvegetablesinthe locality. Conductpostermakingcontestsontheimportanceofvegetablesonthe diet. Conductparadesormotorcades. Conductvegetablecookingcontests.

b. c. d. e. f.

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 Pagkainnggulayugaliin,arawarawitongihain! REFERENCES AgribusinessWeek.GrowingIndigenousVegetables.Availableat: http://www.agribusinessweek.com/growingindigenousvegetablesanswertorural malnutritionandpoverty/(accessedon19March2012) AVRDCTheWorldVegetableCenter.Availableat: http://www.avrdc.org/index.php?id=117(accessedon19March2012) FoodandNutritionResearchInstituteDepartmentofScienceandTechnology.Formative ResearchonVegetableConsumption.2006 _____________.7thNationalNutritionSurvey.2008. _____________.PhilippineFactsandFiguresonNutrition.2010. Liu,R.H.HealthBenefitsoffruitandvegetablesarefromadditiveandsynergistic combinationsofphytochemicals.AmericanJournalonClinicalNutrition.Availableat: http://www.ajcn.org/content/78/3/517S.full(accessedon21March2012) NutritionistDietitiansAssociationofthePhilippines.DietManual.5thedition.2010 NationalNutritionCouncil.SyllabusforPromotingIncreasedConsumptionofVegetables intheCommunity.2008. WorldHealthOrganization.CountryCooperationStrategyforthePhilippines20112016. Availableat:http://www.who.int/countryfocus/cooperation_strategy/ccs_phl_en.pdf (Accessedon13March2012) _____________.Promotingfruitandvegetableconsumptionaroundtheworld InformationSheet.Availableat: http://www.who.int/dietphysicalactivity/fruit/en/index2.html(Accessed8June2012) _____________,FruitandVegetablesforHealth:ReportofaJointFAO/WHOWorkshop, 13September2004,Kobe,Japan.Availableat: http://www.who.int/dietphysicalactivity/publications/en/fruit_vegetables_report.pdf (Accessed8June2012)

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