View
3
Download
0
Category
Preview:
Citation preview
NUTRITION PROGRAM
DEPARTMENT OF PUBLIC HEALTH
NON-COMMUNICABLE DISEASE DIVISION
ROYAL GOVERNMENT OF BHUTAN
2015
BHUTAN DIETARY GUIDELINES FOR SCHOOL
CHILDREN
2
BHUTAN DIETARY GUIDELINES FOR SCHOOL CHILDREN
Nutrition Program
Department of Public Health
Ministry of Health
2015
For good health and vitality
For proper growth and development
For improved concentration and behavior
For preventing deficiency diseases
For preventing obesity
1. INTRODUCTION
Balanced diet and plenty of physical activity are just what you need for growth and health. But what is a balanced diet? The Bhutan Dietary Guidelines for School Children provides some clear, simple advice about food and nutrition for health for school children.
Why do children need balanced diet?
2. FOUR FOOD GROUPS
The table below gives an overview of the four food groups for Bhutan
Food Group Examples of foods included
Main Nutrients provided
Starchy foods
Rice, Kharang, Kabche, Nabche potatoes, sweet potatoes, starchy root vegetables like yam and tapioca etc.
Carbohydrate, fiber, B vitamins
Fruits and Vegetables Group
Fresh and dried and juiced fruit and vegetables
Carotenes (a form of vitamin A), vitamin C, zinc, iron, and fiber
Meat and alternative Group
Meat, poultry, fish, eggs, meatalternative, pulses, lentils
Protein, iron, zinc, fatty acids, vitamins A and D
3
Milk and Dairy Group products
Milk, cheese and yoghurt
Protein, calcium, and vitamin A
3. FOOD REQUIREMENTS
Servings per day
Starchy foods
Fruits and
vegetables
Meat and
alternatives
Milk and
dairy food
product
4-7 years
5-7 4-6 2 2
8-11 years
6-9 5-6 2 2
12-18 years
5-11 5-9 2-3 3
What is a serving?
Serving is a standard amount of food or drink that is generally served. A standard serving size of:
Starchy food: 1/2 cup cooked rice or 1 small potato or 1 slice of bread (40 g)
Fruits and vegetables: 1 medium fruit (± size of tennis ball) or ½ cup fruit or vegetables
Meat and alternatives: 75 -100g cooked chicken or fish or meat (without bone); or 1 egg or one cup of cooked dry beans or lentils
Milk and dairy food products: 1 cup milk or yoghurt; or 40-50 g cheese
GUIDELINE 1: Eat a variety of foods
Foods contain a combination of nutrients and other healthful substances, but no single food can supply all the nutrients in the amounts needed:
Eat a wide variety of foods from the four food groups
Eat the right amounts of food chosen from each of the four food groups
Eat at least three meals per day
GUIDELINE 2: Eat complex starchy foods
What does this food group include?
Starchy foods consist of Rice, potatoes and sweet potatoes, starchy root vegetables, kharang, other grains and breakfast cereals.
4
Complex starchy foods also known as wholegrain foods contain much more nutrients and fiber as compared to refined starchy foods. Complex starchy foods include oats, Kharang, brown/red rice and whole meal/whole wheat versions of noodles, bread and breakfast cereals.Why is this food group important?
Starchy foods provide energy, carbohydrate, fiber and vitamin B
Recommendations:
Eat more of complex starchy foods everyday
Eat a portion of starchy foods in each meal every day
4-7 years : 5-7 servings 8-11 years : 6-9 servings 12-18 years : 5-11 servings
GUIDELINE 3: Eat more of fruits and vegetables
What does this food group include?
This group consists of all fruit and vegetables Potatoes are classed as a starchy food and are therefore not included in this food group.Why is this food group important?
Fruit and vegetables are an important source of vitamins including vitamin A and C, minerals such as zinc and iron, and dietary fiber.
Recommendations:
Eat more of fruits and vegetables everyday
Eat a minimum of the following portions of fruits and vegetable everyday
4-7 years : 4-6 servings 8-11 years : 5-6 servings 12-18 years : 5-9 servings
5
GUIDELINE 4: Consume fish, poultry, eggs, lean meats, legumes and pulses
What does this food group include?
Meat, poultry, fresh, fish, eggs, meat alternatives, pulses (such as beans, chickpeas and lentils) and nuts.Why is this food group important?
Food from this group provides protein, iron and zinc. It also provides fatty acids, vitamin A and vitamin D
Recommendations:
Eat a minimum of the following portions of meats and alternatives everyday
4-7 years : 2 serving 8-11 years : 2 serving 12-18 years : 2-3 serving
GUIDELINE 5: Consume milk and dairy foods
What does this food group include?
Milk, cheese and yoghurt t. Butter and cream are not included as part of this food group as they are classified as foods high in fat.Why is this food group important?
Foods from this group are a good source of energy, protein, calcium and vitamin A.
Recommendations:
Eat a minimum of the following portions of milk and dairy everyday
4-7 years : 2 serving 8-11 years : 2 serving 12-18 years : 3 servings
GUIDELINE 6: Moderate fat and salt intake
What does this food group include?
Cooking oils (liquid) and solid fats together are referred to as fats. Fats contribute to texture,
6
flavour and taste and increase the palatability of the diet. Animal fats contain a high percentage of saturated fatty acids while plant oils contain more unsaturated fats.
Salt is an essential ingredient of food and it enhances taste and flavor.Why is this food group important?
A high intake of fats has been linked to being overweight, high cholesterol levels, cardiovascular heart disease, diabetes and certain cancers.
Salt is a major source of sodium in diet and high intake of sodium has been linked to hypertension and high blood pressure increases the risk of heart disease, stroke and other disease
Recommendations:
Moderate total fats to 15-30% of the total energy intake
Fats that come from plant source should be preferred over fats that come from animal sources. Hydrogenated vegetable oils like vansapati should also be limited.
Consume less than 5 gm or one teaspoon of salt per day
GUIDELINE 7: Limit foods and drinks that contain added sugar
What does this food group include?
Sugars are carbohydrates – examples include fructose, glucose, lactose and sucrose. When sugars occur naturally in foods such as fruits, they are referred to as intrinsic sugars. When the sugars are added to foods and are termed extrinsic sugar. Sucrose is widely used in processed foods and drinks as a sweetener and also plays a role as a flavor enhancer and preservative.
Why is this food group important?
Sugars provide a readily absorbed source of energy, but added sugars can increase the energy content of the diet while diluting its nutrient density.
Sugars are a factor in dental caries and diets high in added sugars are also associated with many adverse health outcomes like obesity heart disease, diabetes etc.
Recommendations:
Limit the intake of sugar sweetened foods and drinks
7
GUIDELINE 8: Achieve and maintain healthy body weight
It is very important that healthy body weight is achieved and maintained. Overweight and obesity can lead to Type 2 diabetes, Hypertension, heart disease, stroke and cancers.
Healthy weight can be maintained by eating the correct amounts of a variety of foods and by being physically active.
Body Mass Index (BMI
Body Mass Index (BMI) is a measure of thinness or fatness, and is calculated by dividing one’s weight in kilograms by height squared in meters. However this index can only be used in individuals who are above 19 years of age only.
The formula is:
BMI = weight in kg / (Height in meters) 2
Children below the age of 19 years should use the BMI for age to determine their appropriate weight.
Recommendations
Maintain and achieve a healthy body weight
Maintain weight atleast twice/year by using:
o BMI for those for those above 19 years of age
o Gender specific BMI for age for those below 19 years of age
Get at least 60 minutes (1 hour) of moderate-to-vigorous physical activity everyday to be healthy
8
ClassificationUnder weight : below 18.5
Under weight : 18.5 - 24.9
healthy weight : 25 - 30
Obesity: more than 3o
GUIDELINE 9: Other recommendations
Recommendations for fluids
Drink at least six to eight to eight drinks preferably water (each of 100–150 ml) each day.
Drinks more in hot weather and after extra physical activity
Avoid all soft drinks such as squash, fizzy drinks, energy drinks and flavoured water
Never drink alcohol or alcohol containing drinks
Limit or avoid tea, coffee, cola and other drinks or foods with added caffeine or other stimulants especially for younger children
Recommendations for Junk foods
Junk foods are an informal term given to foods with limited nutritional value. Fast foods, chips, and chocolates and in general those foods that are high in salt, sugar, fat or calories can be included as junk food.
Junk foods should be limited as much as possible as they lead to obesity and many obesity related diseases
10
Appendix 2: serving size of foods
Starch group One servingBread 1 slice or 30 gms
Crackers 4-6 pieces
cooked cereals 1/2 cupdry cereals, unsweetened 3/4 cup
dry cereals, sweetened 1/2 cup
dry flour or grain 3 Tbsp
Pasta 1/2 cup
Rice 1/2 cup
Corn 1/2 cup
Popcorn 3 cups
potato (small) 1 (85 g)
potato, mashed 1/2 cup
sweet potato 1/2 cup
Vegetable group One serving
Squash 1 cup
cooked beans, peas, lentils 1/2 cup
raw vegetables 1 cup
cooked vegetables 1/2 cup
tomato or vegetable juice 1/2 cup
Fruit group One serving
fresh fruit 1 small
Water melon (cubes) 360 g (1 cup)canned fruit 1/2 cup
dried fruit 1/4 cup
fruit juice 1/2 cup
Meat, poultry and dairy group One serving
meat, poultry, fish 75 g
Cheese 50 g
cottage cheese 50 g
Egg 1
peanut butter 1.5 Tbsp
cooked beans, peas, lentils 1/2 cup
Milk 1 cup
Yogurt 1 cup
Fats, oil and sweet group One serving
Oil 1 tspMayonnaise 1 tsp
11
Recommended