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Our parents are naturally the first ones who are conscious of our food. Adults have also
been advising us which food we must eat, and which must be avoided. This is because aside
from physical activities, the food we consume also affects our health.
We heard how the word diet us used in different situations by people around us. Diet
takes on many meanings, such as the concept that relates to an individual’s eating discipline, or
the term used to describe the food group being taken.
We could have already encountered a person starving himself saying “I am on diet.”
People who reduce their food intake of a certain food or their total food intake voluntarily for
personal reasons must be dieting. They discipline themselves to limit their food intake to a target
level, or to avoid a food because they believe that it could benefit their personal health goals.
Another common use for the word diet is also observable in vegetarians where they
exclusively eat vegetables. It means that they do not consume animal meat and they are having-
vegetable diet instead. Some of the popular diets are fruit diet, high protein diet, low fat diet and
many more.
Since it is the government’s duty to facilitate the provision of the basic social services in
a country, they give recommendations intended to benefit the citizens and the country. One of
this is food nutritional recommendations. The food pyramid that was formulated by the Food and
Nutrition Research Institute of the Philippines is the food guide that the government has
recommended to its people.
Most of the Filipinos must have been familiar with the food pyramid even before
finishing elementary education. Illustrations of the food guide pyramid are commonly present in
clinics, canteens, classrooms, and more. According to an article from Food and Nutrition
Research institute, the pyramid was released on July 2 to 3, 1996 and it was expected to present
balanced nutrition for the general Filipinos, considering their daily activities.
Majority of Filipinos are following the food guide, aware or unaware. The FNRI made
the food pyramid where carbohydrate-foods like rice or bread have the highest proportion next is
fruits and vegetables, then animal products including meat and eggs, or nuts. Last are the foods
with high fat content such as oils, butter.
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The meals that are found in common Filipino diet are food pyramid-like, from drinks to
the food that are served from their homes to some eateries, while other eateries even offer
unlimited rice deal.
Since the food guide was created in the 1990’s, its efficiency in today’s lifestyle could
have also changed. Since the 1990’s, Philippines have dramatically industrialized, the
contribution of technology-related sectors started to surpass the contributions of the laborious
sectors to the country’s economy (pubs.iied.org). The industrialization occurred most in Metro
Manila, thus the nutritional needs of the people must have also change as the time passed.
This paper will tackle the rationale behind the current food pyramid and how it can affect
our health if we still continue to follow it. The present common jobs in Metro Manila and their
daily activities will also be discussed. The paper will also discuss the nutritional values that can
be derived from different food groups, and will propose a new food guide pyramid for the
workers in Metro Manila.
The food pyramid that we use is similar to the food pyramid formulated by the United
States Department of Agriculture (USDA). The United States has been exerting so much effort to
develop a dietary recommendation to provide the Americans a good idea about which foods
should be eaten to be healthy. As reported in Healthy-Eating-Politics.com, Wilbur Olin Atwater,
an agricultural chemist, first published a dietary recommendation in a bulletin of USDA which
focused on the importance of variety, proportionality, and moderations when eating, after
studying the human metabolism on 1902. However, it was the nutritionist Caroline Hunt’s Food
for Young Children that was published as the first food guide in 1916 by the USDA. The guide
was divided in five groups of food (iml.jou.ufl.edu).
The food guide has been revised many times to aid the needs of the families during the
war. The USDA published the first Recommended Dietary Allowances (RDA) in the 1940,
which was changed to National Wartime Nutrition Guide in 1943, then to National Nutrition
Guide in 1946. The food guide presented seven categories of foods that were based on the RDA.
Confusion arose after different guides were released during this same time, so they modified the
food group from seven to four. They called the new guide the “Basic Four,” which also includes
food serving recommendations (Healthy-eating-politics.com).
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When the cases of chronic diseases like heart disease and heart stroke became alarming,
the USDA was obliged to introduce the effect of eating the unhealthy foods. During the late
1970’s, they added another category to the Basic Four, the fifth category contains fats, sweets,
and beverages with alcohol in order for the people to minimize the consumption of these foods
(iml.jou.ufl.edu).
After the USDA scientists obtained a copy of Sweden’s Food Pyramid in 1988, they used
it as a basis for the illustration of their own food pyramid. They created the USDA Food Pyramid
in 1992 from these, and they have used it for food recommendation since then.
Fig.1. The Food Pyramid Created by the USDA
The food pyramid is divided in five levels, namely: Bread, Cereal, Rice, and Pasta Group
at the base and the greatest in proportion; followed by Fruits and Vegetables Group; next is
Dairy Group, and Meat Group; at the top is the Fats, Oils, and Sugars which has lowest
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proportion (Shaw et al., 3). These food groups can still be assembled according to the nutrients
that they provide.
The nutrients that we can obtain from food are Carbohydrates, Proteins, Fats, Minerals,
and Vitamins. And among these, only three can provide energy which are Carbohydrates,
Proteins, and Fats (glacierpeak.sno.wednet.edu).
Carbohydrate is an energy source which is usually found in the common food shops
everywhere and it does not cost much. Among carbohydrates, fats, and proteins, carbohydrates
can provide energy the fastest (Peyton, 18).
Carbohydrates can be classified to simple or complex depending on their chemical
structure. Simple carbohydrates consist of sugars that are either found in natural foods like fruits,
vegetables, milk, and milk products, or the sugars that are found in the food that has been
processed or refined. The Complex carbohydrates on the other hand consist of grain breads and
cereals, starchy vegetables and legumes. Various complex carbohydrates could provide good
source of fiber (www.nlm.nih.gov/medlineplus).
An example of good source of fiber is the complex sugars that are found in vegetables,
cellulose. According to Claudio, Olivares, and Dimaano, cellulose has the same sugar content as
the starch, but unlike starch, we cannot absorb the sugar content of the cellulose because of its
unique chemical linkage. Only animals that exclusively eat herbaceous plants can digest
cellulose.
Since the Food Pyramid has the rice, bread, and pasta group at the base, the fruits and
vegetables on the second level, and the dairy products on the third level, we could say that the
carbohydrates has the highest proportion in the food pyramid.
Eating the right amount of carbohydrates is healthy since it is the only nutrient that can
provide energy to both the brain and the nerve tissues. If the carbohydrates consumed is
insufficient, the oxygen in the brain will also decrease, which can cause irreversible damage to
the brain (Claudio et al, 55). Portions of the consumed carbohydrates are also converted to
Glycogen, and it is stored in the liver. Glycogen is a special form of carbohydrates in our body
that could readily be transformed as energy when we are exercising and using our muscles in our
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activities, and this is essential in heat muscle movement. But the body can only store a limited
amount of carbohydrates as immediate energy and it is only available for thirteen hours of
common activities, thus we should consider good calorie intake after water (Claudio et al, 55).
Next energy nutrient is Fat, which is most known for its energy providing property.
However, fats can also help in vitamins consumption since there are vitamins that are only
absorbable with the presence of fats. It has high satiety value which refers to the added flavor of
the food and prolonged feeling of being full. Fats can also help in maintaining body temperature,
and protecting body organs (Peyton, 23).
There are also different types of fats, the saturated and unsaturated fats. According to
Eftekhari, unsaturated fatty acids like omega-3 can give healthy benefits especially to those who
have chronic diseases. On the other hand, excess consumption of saturated fats is bad for the
health and it can even induce chronic diseases. Fats coming from vegetable oils, salmon,
mackerel, and nuts are examples of unsaturated fats, while those that are coming from foods like
red meat, butter and cheese are examples of saturated fats.
Because the Food Pyramid have the fats and oils group at the top, and the meat at the
second top level, we could say that fats have the least proportion in the Food Pyramid.
Just like carbohydrates and fats, protein also has the same chemical composition as these
two. The only difference is that, protein has nitrogen, and it can also come with other more
chemical elements. For the cells and tissues in our body to live, they must contain proteins
(Peyton, 28).
Proteins have three main functions which are building blocks of the body, maintenance of
body and energy supply. Twenty percent of an adult body is made up of proteins. Every cell has
proteins, while some enzymes and special organs are purely protein. Proteins can help in body
maintenance by aiding the chemical balance of nutrients in cells. It can also give energy, but it
must be least prioritized because the body needs the proteins in body building and body
maintenance first (Peyton, 25-28).
Proteins have two different types, the complete and incomplete proteins. It is considered
complete when the proteins derived from food contain all of the important amino acids (the basic
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constituents of protein). These complete proteins are usually acquired from most of the animal
products. A protein is considered incomplete when they cannot help in body maintenance alone.
Incomplete proteins are usually acquired from plant products and it can only contribute to about
1/3 of daily protein needs. The incomplete proteins could still be improved if it is eaten with
complete protein, but both must be eaten at the same meal for optimum effects (Peyton, 29).
Because the Pyramid has vegetable and fruits group on the second level while the meat is
on the fourth, we can consider that the pyramid allots proportion for proteins than fats.
Aside from the three energy sources, vitamins and minerals can also be derived from
food. Vitamins and minerals are substances that the body needs in order to grow. Vitamins are
organic, while minerals are inorganic. We can acquire a sufficient amount of these compounds
by eating a balanced diet. Each of the vitamins and minerals are important and each of them has
specific functions that whenever they are insufficient, the body will suffer from deficiency
disease (www.cdc.gov).
One of the most known vitamins is vitamin C or ascorbic acid. Vitamin C is required in
growth and repair of cells in our bodies. It also helps in collagen production and wound healing.
Vitamin C is an antioxidant which is important to protect our bodies from damages (umm.edu)
Since the food pyramid released by the Food and Nutrition Research Institute of the
Philippines for the Filipinos is the same as the food pyramid provided by the USDA in their
country, it means that the two have the same nutritional values.
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Fig.2. The Food Pyramid Created by FNRI of Philippines
Because the Philippines is very rich in natural resources, many of the Filipinos around the
Philippines are relying on jobs related to these natural resources. Most of these jobs are laborious
and require workers to use high amounts of energy like farming, mining, fishing, and more.
According to the Bureau of Agricultural Statistics, around thirty-two percent (%) of the lands of
the Philippines are allotted for agriculture and farming. Industries such as mining,
manufacturing, electricity supply, water and gas supply also have high labor productivity
(Bureau of Labor and Employment Statistics).
These jobs are common especially in some provinces and in rural areas, but not in Metro
Manila. Jobs that have less physical activities are more common in Metro Manila. These jobs are
mostly stationary, thus the workers of these jobs have lesser energy needs.
According to Pedrasa, a statistics made by Bureau of Labor and Employment Statistics in
2011 stated that among the jobs in Metro Manila, being a call center agent is the most in demand,
followed by sales representatives, computer professionals, clerks, and being a shop salesperson
obtained the fifth from the list.
The workers of these jobs might be working in different places with different
environment, but they all share many common activities in their daily life. An employee from
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these jobs would normally be seen seated or just standing in one place. In other words, all of
them would really not require extreme physical activities.
Because of the physical inactivity of these jobs, certain diseases that are fatal can be
developed, World Health Organization revealed that about sixty-one percent of the deaths in
Philippines are from Chronic diseases such as diabetes, heart diseases, cancer and many more.
They pointed out the behavioral and metabolic factors such as being less physically active,
smoking and having high levels of cholesterol, glucose, and blood pressure are the causes of
acquiring the diseases.
Looking back at the food pyramid presented earlier, we can say that it provides high
energy because the ratio of the nutrients that give energy is high. If the workers from Metro
Manila followed the food pyramid, they will have excess calorie intake, which can be
transformed and stored in the body.
In order for the residents of Metro Manila work to properly while remaining healthy, they
must have a new food guide to follow that will be able respond to their nutritional needs. The
food pyramid must undergo revision to keep the workers healthy, because having these workers
follow the food pyramid would likely make them suffer from diseases.
Since chronic diseases are closely related to the excess consumption of energy foods and
the lack of activities to burn them, the new food pyramid should have a lesser proportion for
foods that supply energy. However, there are three energy-providing nutrients that are present in
the food pyramid, and each plays an important role. Thus, choosing which should be decreased
could be confusing.
Our knowledge of the right diet has changed ever since many food recommendations
have been introduced. The government has recommended people to increase the consumption of
carbohydrates, and to monitor the consumption of other energy-providing nutrients. These could
have been where high occurrence of common health problems came from. Since the 1990’s, the
prevalence of chronic diseases have increased in the Philippines just like in other developing
countries. Some chronic diseases like heart and blood-flow related illnesses have even become
the major contributors of deaths in the Philippines (www.wpro.who.int/philippines/). Therefore,
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the change in diet could perhaps be one of the main reasons why the rate of chronic diseases
increased dramatically.
Following our oldest ways in eating could help our problems in nutrition. For around
twelve-thousand years ago, our ancestors have been able to survive even only as a hunter-
gatherer. Hunting-gathering is a method where the members of a population will hunt any
edible animals and plants in their surroundings, and gather them at their home for food, hygiene,
medicine and more (www.public.wsu.edu).
There are even some scientists who imply that we were able to become humans by eating
meat. In an online article, it was reported that, Charles Musiba, associate professor of
anthropology at the University of Colorado Denver has found relationship between meat eating
and our evolution in his studies (www.sciencedaily.com). According to Musiba, "Meat eating is
associated with brain development." He also stated that they are considering the relationship of
the brain development and high protein diet more due to high energy requirement of the brain
because of its large size.
He compared our evolution with other species that were able to develop a large brain to
body size ratio like chimpanzees. Unlike humans, chimpanzees consume meat in small amounts,
and are very less intelligent compared to us. “That separates us from our distant cousins,” said by
Musiba.
Even today, societies of hunting-gathering people still exist which can be found in the
different parts of the planet. These societies may have adapted to practice little agriculture, but
they still rely mainly on hunting and gathering. Kalahari hunters, Spinifex, Sentinelese, Piraha,
and the Batak, which are from the Philippines, serves as examples of societies that still exist
today. (www.huntercourse.com).
According to a study by Milton, data about different societies of modern hunter-gatherers
have found that those who are still following their habits in food consumption have little or no
case of disease of civilization like diabetes, heart disease, obesity, and more, regardless of
whether their foods came largely from wild animals (Canadian Eskimos), wild plants (Kung), or
from cultivated plants (Yanomano).
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Cordain, et al., tried to estimate the amount of nutrients that are found in the animals and
plants that the modern hunter-gatherer usually consumes. After their research, they were able to
conclude that half of the energy requirements of these hunter-gatherers were derived from animal
foods since only small amounts of carbohydrates can be found in plants. The results have also
implied that if we adapt the diet of hunter-gatherers, we might be able to avoid the disease of
civilization.
Since excess energy is one of the main problems, reducing the caloric intake would be
one of the most logical solutions to solve it. Just reducing all of our food consumption to reduce
our caloric intake would be unwise, since as we eat less of the food that helps in development
and healthiness of our body, we also consume fewer amounts of certain nutrients coming from
the important food.
There are other ways to reduce caloric intake aside from reducing total food
consumption. We can decrease our total caloric intake, appetite, and even body weight when we
eat foods that are high in protein (www.ajcn.nutrition.org). David Weigle and his group
experimented that, increasing the protein by around fifteen (15%) to thirty percent (30%) in the
diet can reduce the ad libitum caloric intake (calories consumed when you eat all you can) of
humans.
Several studies have also been showing that eating foods high in good fat is not bad for
the health, and in fact can help our bodies to be healthy (www.foxnews.com). Reports indicated
that initially the government has advised the public to reduce fat intake in order to prevent the
epidemic of the obesity occurrence, but even after the people have started to eat foods with less
fats, the cases of obesity did not decrease at all and has increased instead. Thus, decreasing the
fatty foods does not help in reducing the cases of obesity.
Aside from fats can help us absorb vitamins A, D, E, and K, fats, like proteins, can help
us reduce caloric intake, and help us lose weight. Because naturally occurring fats have high
satiety value, our body will feel satisfied and full for a long time that we do not have to eat as
frequently, thus the calorie intake will automatically decrease. It can also increase fat burn. Some
unsaturated fats should be avoided because they are hard to burn inside the body and can cause
heart diseases.
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The energy-providing nutrient that must be reduced is carbohydrates. Carbohydrates have
many disadvantages when carbohydrates rich foods are consumed. Carbohydrates can make us
more likely to develop heart diseases than saturated fats, because carbohydrates are absorbed in
the body very fast, it causes the blood sugar level and insulin levels to increase fast too
(www.hsph.harvard.edu).
After eating carbohydrates foods, the body will break it down forming sugars. Sugars that
resulted from the breakdown of foods will then move towards the bloodstream for it to be
transported all over the cells in the body. When the body detects that the bloodstream has sugar,
it will secrete a substance called insulin that facilitates the entry of the sugar from blood towards
the cells, which will be used by the cell as energy source. The excess sugar that was consumed
will be stored in the body that will be used when energy is needed or when physically active
(www.betterhealth.vic.gov.au).
The high levels of insulin in our body could be dangerous because it can induce fat
storage, and overeating, and reduce fat burn. When insulin found that there is high level of sugar
in the blood, it will signal the body that the body does not need to use its stored energy (fat)
anymore since there is already energy available in the blood stream, thus keeping the fats from
being burned (www.dietdoctor.com/lchf)
Robert Lustig, a professor of Pediatrics in University of California, stated on his video
that, having high insulin level will make us eat more food, and make us lazy. When we eat about
two thousand calories in a day, our body will want to burn two thousand calories in order to feel
good. Since insulin stores the calories that we take from food to our cells, the available calories
that our body can burn is reduced. When the available calories that can be burned are less than
the calories that we consume, our body will feel bad. When our body feels bad, we will feel lazy
and feel starved. To match the available calories for burning to the calories consumed, our body
will feel hungry and will consume more food again, but the insulin will reduce the available
calories again, thus ending in a cycle that result in overeating (www.youtube.com).
Having less activities mean more blood sugar that increases insulin. Aside from inducing
insulin, high blood sugar level can also reduce the efficiency of the vitamin C that we take.
According to Dr. John Ely, the chemical composition of vitamin C and sugars are almost alike
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(www.naturalnews.com). A competition between sugar and vitamin C is made on entering the
cells when both are present in the blood stream. Sugar and vitamin C have different effects in the
white blood cells (fighting cells), high level of sugar can reduce the capability of these cells to
destroy unwanted things in the body and reduce the energy available for these cells, while
vitamin C can help in the production of the fighting cells, and increase the energy available for
them.
The new food pyramid should have protein foods and fatty foods with the highest
proportion, at the base. Vegetables should follow, especially those that are growing above
ground, since they are not used as sugar storage by plants, unlike those that are commonly found
underground (www.princeton.edu). Fruits must be reduced to level three so it will not have the
equal proportion as the vegetables like in previous pyramid. Rice, grains, breads and starchy
foods should be reduced most and must be placed at the top.
The figure bellow is an example of a revised food pyramid having each nutrient in
proportion based from recent studies in nutrition industry.
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Fig.3. The Revised Food Pyramid for Metro Manila Workers.
Our diet should consist of foods that have high proportions of meat. As we increase our
intake of nutrient coming from protein and fats, we decrease our capacity to eat many
carbohydrates which would be hard to burn in an urban lifestyle. There are still fatty and meaty
foods that we should not eat, those are the man-made meat or meat coming from animals that
were raised with high-chemical-dose feeds, and fats that was refined with sugar.
Vegetables are also important in the diet. It can supply us many vitamins and minerals as
long as we consume different varieties of vegetables, especially the herbaceous ones. Not all
vegetables are equally healthy for the urban diet, since those that are growing underground like
potatoes have high carbohydrate-content.
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Fruits are still important in the diet for they also supply vitamins and minerals, but they
must be reduced because they also provide high carbohydrate to our bodies, which is bad due to
the urban lifestyle.
Rice, bread, pasta and more carbohydrate rich group of foods is placed at the top. They
are one of the major reasons for the increasing rate of chronic diseases, and based on the concept
presented earlier they could be bad for the health if eaten in excess amounts.
A meal containing large proportion of rice with a viand containing meat, vegetables, and
small fat have been the usual meal of the people in Philippines. This could have been the result
of the published food pyramid by the government and the previous articles and studies about
nutrition and health.
We obtain three different nutrients from food and each has different special functions.
But because diet of normal Filipinos contains large amount of rice, carbohydrates must be the
nutrient that largely supplies the energy in our body.
Since Metro Manila is the most urbanized region in the country, the activities of its
citizens are different from the activities of the citizens from provinces all around the country.
Metro Manila workers require far less energy from rural places workers because of the physical
inactivity of the jobs in Metro Manila.
Just like the other urban places, Philippines is also having problems with chronic diseases
like diabetes, obesity, heart diseases, and cancer. Studies have found that being physically
inactive and having excess energy is one of the main causes of these illness.
Since the usual diet of Filipinos contains high carbohydrates, we are somewhat following
the food recommendation of the pyramid. Following the food pyramid by the government should
have decreased the rate of such diseases since the food guide was supposed to be healthy.
However, prevalence of such diseases even increased. Therefore, there must be something wrong
in our diet and in the food recommendation.
For several years, humans have originally been eating high meat and low carbohydrates
by hunting and gathering foods. As globalization ushered in, we have been advised that eating
more carbohydrates and eating less fats and proteins is the best diet for out health. When people
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have started to decrease their meat consumption, the satiety value of their meals has also
decreased, meaning the food became less tasty or palatable. When the foods that make the meal
tasty were decreased, the food processors and suppliers add extra sugars to some of their
products so it would become palatable and will be more marketable, making us consume
unwanted sugars.
Recent studies found that sugars present in our blood will make us produce insulin to
balance our body. As we produce insulin, we restrict our body from burning fat, encourage our
body to eat more, make us less physically active, and store fats. This has been the cause of the
diseases present in cities because of the common diet.
A healthy diet must be composed of the foods that were originally consumed before like
natural meats and vegetables, because as we increase our natural meat, oils and vegetable intake,
our body will have less space for carbohydrates and unwanted sugars. Studies revealed that
eating high meat cannot harm us as long as it is natural, and others have even found that meat
consumption of our ancestors have made us the most intelligent species.
Since the traditionally used food pyramid supplies energy that is for fast digestion and
intense activities, it could be good for highly physical workers, but not for the workers in Metro
Manila where people usually lack physical activities due to the nature of their jobs. Therefore, it
is imperative to provide food guide that could keep them from having excess energy while still
giving enough vitamins and minerals. This way, they may be able to achieve balanced nutrition
and healthy life.