‘10 Kumainments’ for healthy living

THE “10 Kumainments,” also known as 10 Nutritional Guidelines for Filipinos, is an awareness campaign being carried out in a road tour in 17 regions of the country, with the help of local government units, to remind the people of the importance of proper eating and active lifestyle.

Drawn by the National Nutrition Council-Department of Health (NNCDOH), the “10 Kumainments’ are: Eat different types of food. Breastfeed a baby for six months, followed by different types of food for next six months. Eat fruits and vegetables daily. Eat fish, meat, and food rich in protein. Drink milk and food rich in calcium. Always keep your food and water clean. Take iodized salt. Avoid eating too much salty, oily, and sweet food. Keep a healthy weight, and be active. Avoid alcohol and cigarettes.

Launched in Metro Manila, these essentially simple guidelines seek to reduce the risk of malnutrition and diet-related non-communicable diseases such as cancer, diabetes, respiratory order, and cardiovascular sickness, largely resulting from lack of food or excessive food, unhealthy eating habits, and sedentary lifestyle. They are also designed to help change the eating habits and nutrition behavior of Filipinos.

Lifestyle-related diseases are on the rise, according to the latest National Nutrition Survey. Among the most prevalent is hypertension, which is common among men than women, followed by diabetes. These two diseases are said to increase with age and lifestyle change.

NNC-DOH explains that “10 Kumainments” is inspired by the Ten Commandments, and a campaign character named “Mang Moi” was developed, patterned after the Biblical Moses. Mang Moi promotes the 10 Kumainments in media and in communities to ask young and old Filipinos to live by the nutrition commandments daily. He carries two loaves of bread, in which the “Kumainments” are etched. Restaurants, groceries, supermarkets, dining places, and other public places are tapped to assist in the campaign.

Be more creative and resourceful when it comes to family well-being, Filipinos are advised, and among the suggestions, apart from “10 Kumainments,” are: Eat anchovies, shellfish and sardines as alternative sources of protein. Plant vegetables in backyards. Set a smart food budget per week and make it healthy and affordable. Eat small fishes and legumes as alternatives to meat. Eat boiled bananas or sweet potatoes as alternatives to junk food. And make meal preparation a family activity.

The “10 Kumainments” has been translated into local dialects such as tagalong, Cebuano, and Ivatan. The Autonomous Region in Muslim Mindanao has made a transliteration in Arabic, called Nutritional Guidelines for Muslim Filipinos, which cite teachings in the Qur’an that support each of the guidelines.