Daily eating guide for Filipinos - Dost.gov.ph

In these times where consumers are bombarded with exotic, fancy and mouth-watering food concoctions, it remains a 

challenge to attain or even maintain good health by building adequate meals through a variety of foods. Good health 

starts with eating properly.

 Certain foods are for liberal consumption and others are for moderate consumption. Attaining 

ideal health means sparingly enjoying other foods. The Food and Nutrition Research Institute (FNRI) has developed a 

food pyramid (see figure below), a simple and easy-to-follow daily eating guide for Filipinos. The food guide pyramid is a 

graphic translation of the current "Your Guide to Good Nutrition" based on the usual dietary pattern of Filipinos in 

general. The usual Filipino diet consists mainly of rice. It contributes the major part of the carbohydrates in the diet 

together with bread, corn and rootcrops such as sweet potato, cassava and "gabi". Therefore, carbohydrate foods are at 

the base of the pyramid and are for liberal consumption to meet 55 to 70% of energy needs. A viand or "ulam" is a 

combination of vegetables and fish or other animal protein sources, capped by fruits. Vegetables and fruits constitute the 

second level of the pyramid. 

Leafy greens and vitamin C rich fruits are the best sources of vitamins and minerals, plus 

dietary fiber or roughage. You are advised to eat more of these foods.The third level consists of animal protein foods like 

fish, meat, poultry, seafoods, milk and dairy products, as well as dried beans and nuts. These foods are recommended 

for moderate consumption as they supply high quality protein, vitamins and minerals. Finally, at the tip of the pyramid are 

the fats and oils that are to be taken just enough. In general, however, the Filipino diet is lacking in fat. On the average, 

Filipinos are only taking 15% of the calories from fat, which is one of the reasons why the total caloric intake is very low. 

You can improve caloric intake by consuming enough visible fats such as margarine and butter, as well as invisible fats 

contained in animal foods and some fruits and nuts.