The Ten Commandments of Good Nutrition for Filipinos
20 July 2022
Healthy Pilipinas

In 2012, the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST) released a set of dietary guidelines based on the eating pattern, lifestyle, and health status of Filipinos - the Nutrition Guidelines for Filipinos (NGF). Basically, the NGF summarizes the most important nutrition messages for Filipinos of all ages.

Below are the messages of the 2012 NGF that remains relevant today, as we observe Nutrition Month in July 2022:


  1. Eat a variety of foods everyday to get the nutrients needed by the body.
  2. Breastfeed infants exclusively from birth up to six months and then give appropriate complementary foods while continuing breastfeeding for two years and beyond for optimum growth and development.
  3. Eat more vegetables and fruits to get the essential vitamins, minerals, and fiber for regulation of body processes.
  4. Consume fish, lean meat, poultry, egg, dried beans or nuts daily for growth and repair of body tissues.
  5. Consume milk, milk products, and other calcium-rich food such as small fish and shellfish, everyday for healthy bones and teeth.
  6. Consume safe foods and water to prevent diarrhea and other food-and water-borne diseases.
  7. Use iodized salt to prevent Iodine Deficiency Disorders.
  8. Limit intake of salty, fried, fatty, and sugar-rich foods to prevent cardiovascular diseases.
  9. Attain normal body weight through proper diet and moderate physical activity to maintain good health and help prevent obesity.
  10. Be physically active, make healthy food choices, manage stress, avoid alcoholic beverage, and do not smoke to help prevent lifestyle-related non-communicable disease.