Did you know that we celebrate Food Conservation Month in January; Heart Month and National Arts Month in February; Fire Prevention Month, National Women’s Month, and Tax Consciousness Month in March; Buwan ng Wikang Pambansa and (hold your breath now) National Lung Month in August; National Science Club Month in September; National Children’s Month and Consumer Welfare Month in October; and Filipino Values Month in November? In the US, they mark Gay Pride Month each June of every year, a celebration “dedicated to the pursuit of equal rights for all, regardless of sexual orientation or gender identity.”
(panoramio.com)
So, what are we celebrating this month? Okay, shall we spill the beans but of course, figuratively speaking? Oh my gulay, it’s Nutrition Month!
By virtue of Presidential Decree 491 (aka Nutrition Act of the Philippines), the National Nutrition Council is spearheading this nationwide celebration, now in its 38th year, that carries this very meaty theme: Pagkain ng gulay ugaliin, araw-araw itong ihain.
Here are precious bits of info straight from the mouths of nutrition experts:
What is the 2012 Nutrition Month celebration all about?
The 38th Nutrition Month celebration underscores the importance of vegetables to increase vegetable consumption as part of a healthy diet to address micronutrient deficiencies and non-communicable diseases, promote vegetable gardening as a source of additional food and income, and increase demand for vegetables to help local vegetable farmers.
Why focus on vegetables?
Nutrition Month focuses on vegetables for several reasons: Filipinos are eating less and less vegetables. From 145 grams per day in 1978, consumption has decreased to 110 grams per day in 2008. In terms of age groups, children six months to five years old consumed only a little amount of vegetables. Studies show that among the reasons for low vegetable consumption are: influence of family members who do not eat vegetables, dislike for vegetables because of taste and texture, cultural beliefs about vegetables, cost, preparation time, fear of chemicals.
How much vegetables should be taken daily?
The World Health Organization recommends eating a minimum of 400 grams of vegetables and fruits per day, which is equivalent to five servings per day with three servings of vegetables per day. The WHO recommends this amount in order to prevent non-communicable diseases such as heart disease, cancer, diabetes, and obesity, as well as prevent/alleviate several micronutrient deficiencies, especially in less developed countries.
What nutrients are found in vegetables?
Vegetables are loaded with nutrients such as vitamins A, B, C, E as well as potassium, folic acid, iron, and calcium.
What are the health benefits of eating vegetables?
Vegetables as part of a healthy diet can help prevent major non-communicable diseases such as cardiovascular diseases, stomach cancer, colorectal cancer, obesity, and diabetes. Consumption of vegetables can help prevent micronutrient deficiencies. Vegetables ensure an adequate intake of most micronutrients, dietary fibers, and a host of essential non-nutrient substances.
Eating vegetables may help decrease bone loss as vegetables decrease the amount of calcium excreted in the urine. It may help lower calorie intake and thus help in maintaining healthy weight because vegetables are low in calories and do not contain cholesterol.
Vegetables contain antioxidants and protectants such as carotenoids, lycopene, and phytochemicals, which can help strengthen the immune system, reduce the risk of diseases, and contribute to well-being.
What are some delicious, no-fuss ways of preparing vegetables?
Most people do not eat vegetables because they do not know how to prepare them. Truth is, some vegetables can be eaten fresh. There are many delicious ways of preparing, cooking or presenting vegetables. Like boiling such as nilaga or sinigang. Or steaming, which is the best way to cook vegetables. Or stir-frying, a cooking method that can preserve the natural flavor and color of vegetables. Or broiling by exposing food to direct heat, either on a grill over live coals or a gas burner or electric coil. Or microwaving, which preserves the color and texture of most vegetables better than conventional cooking.
How can we get the most nutrients from vegetables?
Always keep vegetables slightly firm to the bite, do not overcook. Cook mild flavored vegetables in the least amount of water possible. Start cooking vegetables in boiling water. Add iodized salt to the cooking liquid to reduce the loss of flavor. Cook strong flavored vegetables in an uncovered container to allow the strong flavors to evaporate. Vegetables that are grown below the ground should be cooked starting with cold water because of their high starch content. Vegetables grown above the ground should be cooked starting in boiling water to reduce cooking time.
How can we incorporate vegetables in a daily healthy diet?
Buy fresh vegetables in season, because they cost less, are very high in quality and nutrients. Use a variety of vegetables to make mealtime more enticing. Put a crunch to your plate with veggies like carrots, lettuce, and cucumber, raw or slightly steamed. Plan meals around a vegetable dish. For instance, if pinakbet is your best bet, add other foods to complement it like fish. Thicken stews, soups, and gravies by using pureed, cooked vegetables such as potatoes..
Prepare vegetables in different mouthwatering ways, such as by boiling, stir-frying, steaming, grilling, and baking. And why not dip your veggies like carrots, cucumber, tomatoes, and celery in some low-fat dressing? Even instant noodles become instantly appetizing and more nutritious if you throw in some shredded vegetables such as malunggay, kangkong, chopped onion leaves, and carrots.
How do we encourage our children to eat vegetables?
When a baby reaches six months of age, green, leafy and yellow vegetables may already be given. Vegetables that are mashed, strained, chopped or cut into tiny pieces should be added to the baby’s complimentary food.
Parents or caregivers must set the good example for children by eating vegetables themselves. Make sure that vegetables are always part of family meals. They must be easy to eat and taste good. Offer a new vegetable at the beginning of the meal when small children are hungriest. Make vegetables more appealing and exciting by cutting them in different shapes. Mix vegetables with other foods that children like to eat. Use a little fat, sugar, and iodized salt to make vegetable dishes taste good to children. Involve children in preparing vegetable dishes. Children can help in selecting and buying vegetables.
Include vegetables in your child’s baon or snack in school. Add lettuce, tomato or cabbage in your child’s sandwiches. Let your kids snack on cut-up vegetables like slices of carrots. Prepare new vegetable dishes or concoct colorful ways of presenting them. Encourage children to sample or take a bite. Just keep serving the vegetable dish in different shapes and ways until they develop a liking for it. Do not force children to eat vegetables. When all else fails, hide the vegetables in the dish. Shred or blend the vegetable in other dishes such as soups and sauces or use it as an added ingredient to burgers, lumpia, and even desserts like yema, leche flan, and halaya. Be creative. Grow a family kitchen garden and involve the children in gardening.
Why grow your own vegetables?
Having your own cabbage or vegetable patch saves money that would have otherwise been used to buy vegetables. It ensures adequate supply of quality and safe food. You cut down on food cost while ensuring you give your family a healthy, varied diet. A family that plants together stays healthy and happy together. It ensures food security in the community and helps fight climate change. Planting rice is never fun, but growing vegetables could be a good exercise for the body and could ward off obesity.
So, this month, let the lowly malunggay take a bow!
Ssource: Phil Star
