FOOD,NUTRITIONANDCOOKING

FOOD Foodisanysubstanceconsumedtoprovidenutritionalsupportforthebody.Itisusuallyof plant or animal origin, and contains essential nutrients, such as carbohydrates, fats, proteins, vitamins,orminerals.Thesubstanceisingestedbyanorganismandassimilatedbytheorganism's cellsinanefforttoproduceenergy,maintainlife,orstimulategrowth. NUTRITION Nutrition (also called nourishment or aliment) is the provision, to cells and organisms, of the materials necessary (in the form of food) to support life. Many common health problems can bepreventedoralleviatedwithahealthydiet. There are six major classes of nutrients: carbohydrates, fats, minerals, protein, vitamins, andwater. MacronutrientsandMicronutrients: These nutrient classes can be categorized as either macronutrients (needed in relatively large amounts) or micronutrients (needed in smaller quantities). The macronutrients include carbohydrates (including fiber), fats, protein, and water. The micronutrients are minerals and vitamins. The macronutrients (excluding fiber and water) provide structural material (amino acids fromwhichproteinsarebuilt,andlipidsfromwhichcellmembranesandsomesignalingmolecules arebuilt)andenergy.Vitamins,minerals,fiber,andwaterdonotprovideenergy,butarerequired for other reasons. A third class of dietary material, fiber (i.e., nondigestible material such as cellulose), is also required, for both mechanical and biochemical reasons, although the exact reasonsremainunclear. Carbohydrates Carbohydrates may be classified as monosaccharides, disaccharides, or polysaccharides depending on the number of monomer (sugar) units they contain. They constitute a large part of foods such as rice, noodles, bread, and other grainbased products. Monosaccharides, disaccharides, and polysaccharides contain one, two, and three or more sugar units, respectively.

Polysaccharides are often referred to as complex carbohydrates because they are typically long, multiplebranchedchainsofsugarunits. Fiber Dietary fiber is a carbohydrate (or a polysaccharide) that is incompletely absorbed in humans and in some animals. Like all carbohydrates, when it is metabolized it can produce four Calories (kilocalories) of energy per gram. However, in most circumstances it accounts for less than that because of its limited absorption and digestibility. Dietary fiber consists mainly of cellulose, a large carbohydrate polymer that is indigestible because humans do not have the requiredenzymestodisassembleit. Fat A molecule of dietary fat typically consists of several fatty acids (containing long chains of carbonandhydrogenatoms),bondedtoaglycerol.Theyaretypicallyfoundastriglycerides(three fatty acids attached to one glycerol backbone). Fats may be classified as saturated or unsaturated depending on the detailed structure of the fatty acids involved. Saturated fats have all of the carbonatomsintheirfattyacidchainsbondedtohydrogenatoms,whereasunsaturatedfatshave some of these carbon atoms doublebonded, so their molecules have relatively fewer hydrogen atomsthanasaturatedfattyacidofthesamelength.Unsaturatedfatsmaybefurtherclassifiedas monounsaturated (one doublebond) or polyunsaturated (many doublebonds). Trans fats are a type of unsaturated fat with transisomer bonds; these are rare in nature and in foods from natural sources; they are typically created in an industrial process called (partial) hydrogenation. Thereareninekilocaloriesineachgramoffat.Fattyacidssuchasconjugatedlinoleicacid,catalpic acid, eleostearic acid and punicic acid, in addition to providing energy, represent potent immune modulatorymolecules. Saturated fats (typically from animal sources) have been a staple in many world cultures for millennia. Unsaturated fats (e. g., vegetable oil) are considered healthier, while trans fats are to be avoided. Saturated and some trans fats are typically solid at room temperature (such as butter or lard), while unsaturated fats are typically liquids (such as olive oil or flaxseed oil). Trans fats are very rare in nature, and have been shown to be highly detrimental to human health, but havepropertiesusefulinthefoodprocessingindustry,suchasrancidityresistance. Essentialfattyacids Most fatty acids are nonessential, meaning the body can produce them as needed, generallyfromotherfattyacidsandalwaysbyexpendingenergytodoso.However,inhumans,at

least two fatty acids are essential and must be included in the diet. An appropriate balance of essential fatty acidsomega3 and omega6 fatty acidsseems also important for health, although definitive experimental demonstration has been elusive. Both of these "omega" long chain polyunsaturated fatty acids are substrates for a class of eicosanoids known as prostaglandins, which have roles throughout the human body. They are hormones, in some respects. Protein Proteins are the basis of many animal body structures (e.g. muscles, skin, and hair). They also form the enzymes that control chemical reactions throughout the body. Each molecule is composedofaminoacids,whicharecharacterizedbyinclusionofnitrogenandsometimessulphur (thesecomponentsareresponsibleforthedistinctivesmellofburningprotein,suchasthekeratin inhair).Thebodyrequiresaminoacidstoproducenewproteins(proteinretention)andtoreplace damaged proteins (maintenance). As there is no protein or amino acid storage provision, amino acids must be present in the diet. Excess amino acids are discarded, typically in the urine. For all animals,someaminoacidsareessential(ananimalcannotproducetheminternally)andsomeare nonessential (the animal can produce them from other nitrogencontaining compounds). About twenty amino acids are found in the human body, and about ten of these are essential and, therefore, must be included in the diet. A diet that contains adequate amounts of amino acids (especially those that are essential) is particularly important in some situations: during early development and maturation, pregnancy, lactation, or injury (a burn, for instance). A complete protein source contains all the essential amino acids; an incomplete protein source lacks one or moreoftheessentialaminoacids. Minerals Dietary minerals are the chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen that are present in nearly all organic molecules. The term "mineral" is archaic, since the intent is to describe simply the less common elements in the diet. Some are heavier than the four just mentioned, including several metals, which often occur as ions in the body. Some dietitians recommend that these be supplied from foods in which they occur naturally, or at least as complex compounds, or sometimes even from natural inorganic sources (such as calcium carbonate from ground oyster shells). Some minerals are absorbed much more readily in the ionic forms found in such sources. On the other hand, mineralsareoftenartificiallyaddedtothedietassupplements;themostfamousislikelyiodinein iodizedsaltwhichpreventsgoiter.

Vitamins Aswiththemineralsdiscussedabove,somevitaminsarerecognizedasessentialnutrients, necessaryinthedietforgoodhealth.(VitaminDistheexception:itcanbesynthesizedintheskin, in the presence of UVB radiation.) Certain vitaminlike compounds that are recommended in the diet, such as carnitine, are thought useful for survival and health, but these are not "essential" dietary nutrients because the human body has some capacity to produce them from other compounds. Moreover, thousands of different phytochemicals have recently been discovered in food (particularly in fresh vegetables), which may have desirable properties including antioxidant activity. Vitamin deficiencies may result in disease conditions, including goitre, scurvy, osteoporosis, impaired immune system, disorders of cell metabolism, certain forms of cancer, symptoms of premature aging, and poor psychological health (including eating disorders), among manyothers.Excesslevelsofsomevitaminsarealsodangeroustohealth(notablyvitaminA),and for at least one vitamin, B6, toxicity begins at levels not far above the required amount. Deficient orexcesslevelsofmineralscanalsohaveserioushealthconsequences. Water Water is excreted from the body in multiple forms; including urine and feces, sweating, and by water vapour in the exhaled breath. Therefore it is necessary to adequately rehydrate to replacelostfluids. Earlyrecommendationsforthequantityofwaterrequiredformaintenanceofgoodhealth suggested that 68 glasses of water daily is the minimum to maintain proper hydration. However the notion that a person should consume eight glasses of water per day cannot be traced to a credible scientific source. The original water intake recommendation in 1945 by the Food and Nutrition Board of the National Research Council read: "An ordinary standard for diverse persons is 1 milliliter for each calorie of food. Most of this quantity is contained in prepared foods." More recent comparisons of wellknown recommendations on fluid intake have revealed large discrepanciesinthevolumesofwaterweneedtoconsumeforgoodhealth. COOKING: Cooking is the process of preparing food, often with the use of heat. Cooking techniques and ingredients vary widely across the world, reflecting unique environmental, economic, and

cultural traditions. Cooks themselves also vary widely in skill and training. Cooking can also occur throughchemicalreactionswithoutthepresenceofheat,mostnotablyasinCeviche,atraditional SouthAmericandishwherefishiscookedwiththeacidsinlemonorlimejuice.Sushialsoutilizesa similarchemicalreactionbetweenfishandtheacidiccontentofriceglazedwithvinegar.

Preparing food with heat or fire is an activity unique to humans, and some scientists believe the adventofcookingplayedanimportantroleinhumanevolution.Mostanthropologistsbelievethat cooking fires first developed around 250,000 years ago. The development of agriculture, commerce and transportation between civilizations in different regions offered cooks many new ingredients. New inventions and technologies, such as pottery for holding and boiling water, expanded cooking techniques. Some modern cooks apply advanced scientific techniques to food preparation.

FOODPYRAMID

Afoodguidepyramidisapyramidshapedguideofhealthyfoodsdividedintosectionstoshowthe recommendedintakeforeachfoodgroup.

PHILIPPINEFOODPYRAMID

TheFoodandNutritionResearchInstitute(undertheDOST)FoodPyramid:DailyEatingGuidefor Filipinos Using a simple graphic presentation, it makes itself understood and therefore easily followed by practically everybody. At the same time, it lends itself to adaptation to suit individual needs. Thus the FNRI has developed a food pyramid guide for the general Filipino population, building upon the various nutritional guides that we have already designed. We started with the Basic 6, followed by the Guide to Good Nutrition with three major food groups of "Go, Glow and Grow" foods, the Nutritional Guidelines for Filipinos including five simple rules to follow, then followed by various guides for the prevention of diseases.

FOODGROUPS (GeneralFoodGroups)

Foodgroupingbasedonnutrients:vitaminsandminerals,proteins,fatsandcarbohydrates

FOODGROUPS (GO,GROWANDGLOW) GoFoods

Go Foods: Energy givers - give us energy

 GrowFoods

Grow Foods: Body builders - help to build our bodies and make them strong

GlowFoods

Glow Foods: Protection of body - Protect us from getting sick

RECOMMENDEDENERGYANDNUTRIENTS INTAKE(RENI)FORFILIPINOS
(Previously:RecommendedDietaryAllowances(RDA))
By: Food and Nutrition Research Institute (FNRI) of the DOST
The revised edition of the dietary standards is changed from "Recommended Dietary Allowances (RDA)" to Recommended Energy and Nutrient Intakes (RENI) to emphasize that the standards are in terms of nutrients, and not foods or diets. RENIs are defined as levels of intakes of energy and nutrients which, on the basis of current scientific knowledge, are considered adequate for the maintenance of health and well being of nearly all healthy persons in the population. For most nutrients, they are equal to the average physiologic requirement (AR), corrected for incomplete utilization or dietary nutrient bioavailability, plus two standard deviations (SD), or twice an assumed coefficient of variation (CV), to cover the needs of almost all individuals in the population. In the case of nutrient for which data on AR are insufficient, the RNI is an "adequate intake" (AI) which is based on the experimentally observed average intake of healthy individuals. For energy, the recommended intake level is set at the estimated average requirement of individuals in a group (no SD), since intakes consistently above the individuals r4equirement lead to overweight or obesity. POPULATION GROUPINGS. The population groups essentially follow the (FAO/WHO, 2002) groupings. These are similar to those of the 1989 Philippine RDA, except for the cut-off for children, which is now 18 years rather than 19 years, consistent with the International Reference Standards (IRS) for growth. REFERENCE WEIGHTS. The reference weights for adults are the average weights derived from the 1998 National Nutrition Survey (NNS). These weights are higher by 3 kg in the male and 2 kg in the female than the reference weights used in the 1989 Philippine RDA edition. The reference weights for children are set higher than the average weights following the International Reference Standards except in late adolescence. RECOMMENDED ENERGY AND NUTRIENT INTAKES. For most nutrients, recommended nutrient intakes (RNIs) for infants, from birth to <6 mo are "adequate intakes" (AI) derived from the intakes of fully breastfed infants, based on an average daily milk consumption of 750 mL for the first six months multiplied by the nutrient concentration in breast milk. For older infants (6 to <12 mo), the RNI includes the amount of nutrient provided in both breast milk (based on average breast milk consumption of 600 mL) and complementary foods. If data on the nutrient intake from complementary foods is not available, the recommended intake is extrapolated from the RNI of younger infants or from adult recommendations. For children 1-18 y, the AR for most nutrients is extrapolated from adult values. The ARs are then increased by 2SD or 2CV to derive the RNI that would cover the needs of 97.5% of the individuals in the group. Additional requirements during pregnancy are based on estimates of amounts laid down in fetal and maternal tissues, while those for lactating women, are based on amounts secreted in breast milk. These amounts are then added to the requirements of non-pregnant, non-lactating women.

ENERGY The recommended energy requirement of an individual is the level of energy intake from food that will balance energy expenditure when the individual has a body size and composition, and level of physical activity, consistent with long-term good health as well as allow for the maintenance of economically necessary and socially desirable physical activity (FAO/WHO/UNU, 1985). The recommendation for infants is based on new estimates derived from total energy expenditure (TEE) by the doubly labeled water (DLW) method, and on energy deposition based on rates of protein and fat gains. The recommendations for children are based on an extensive review on energy expenditure, growth and activity patterns of free-living, healthy children and adolescents. Estimation of TEE also considered studies using DLW and heart rate methods. Time-motion observations and activity diaries are used in these studies to gather information on the activity patterns and habitual physical activities. For adults, the Oxford equation (Henry, 2001), which is based on BMR data that included populations from the tropical areas, is used rather than the Schofield equation (Schofield, Schofield, and James, 1985) used in earlier estimations. For older adults, the TEE is reduced in accordance with FAO recommendation (FAO/WHO, 1973). The recommended energy intakes at varying level of physical activity are presented in Table 1. Population Group Male, y 19-29 30-49 50-64 65+ Female, y 19-29 30-49 50-64 65+ 51 51 51 51 1740 (34) 1700 (33) 1520 (30) 1320 (26) 1860 (36) 1810 (35) 1620 (32) 1410 (28) 2100 (41) 2050 (40) 1830 (36) 1590 (31) 59 59 59 59 2350 (40) 2290 (39) 2050 (35) 1780 (30) 2490 (42) 2420 (41) 2170 (37) 1890 (32) 2800 (47) 2730 (46) 2440 (41) 2120 (36) Body Weight (kg) ENERGY kcal/day (kcal/kg/day) Light Moderate Heavy

PROTEIN A safe protein intake level for adults is defined as the lowest level of dietary protein intake that will balance the losses of nitrogen from the body in persons maintaining energy balance at modest levels of physical activity (FAO/WHO/UNU, 1985). The recommended intake levels for children are based on the safe level of protein intakes estimated by the FAO/WHO/UNU (1985) for a reference protein (egg or milk) adjusted for the protein quality of Filipino rice-based diets of 70% protein digestibility corrected amino acid score (PDCAAS). These values are very close to estimates obtained from direct studies on Filipinos consuming usual rice-based diets.

VITAMIN A The recommended intake levels for vitamin A correspond to the safe levels of intake based on the average amounts of vitamin A required to maintain a given body-pool size in well-nourished individuals. For adults, the RNI is equivalent to the estimated average requirement plus 2SDs. When recommendation for children are estimated by extrapolation from adult recommendations, the resulting values are lower than the reported intakes of children, 0 to 6 y in populations where evidence of vitamin A deficiency (VAD) is rare. The Committee therefore adopts the higher recommendation given by the FAO/WHO (2002). VITAMIN C The 1989 RDA which was based on the amount that would maintain acceptable serum vitamin C levels in Filipino men and women, is retained. These values are higher than the FAO/WHO RNI which is based on intake associated with adequate liver stores and associated with antioxidant protection. The recommendations for children, 1-9 y, are based on the 2002 FAO/WHO RNIs, while those for older children are extrapolated from adult values. THIAMIN (VITAMIN B1) The Institute of Medicine, Food and Nutrition Board (IOM-FNB) (1998) and FAO/WHO (2002) recommendations, which are both based on the average requirement for normal erythrocyte transketolase (ETK) activity and urinary thiamin excretion and twice an assumed CV of 10% to cover the needs of 97.5% of individuals in the group, are adopted. The IOM-FNB and FAO/WHO-derived estimates, adjusted for Philippine reference body weighs, are similar to the 1989 RDAs which were then based on a local study done in the '60s on 10 adult Filipinos. The recommended intake level for infants from birth to six months is based on the reported mean thiamin content of breast milk obtained from mothers without beriberi. It may be necessary to give supplements as a protective measure against infantile beriberi. RIBOFLAVIN (VITAMIN B2) The RNI is derived from the requirement estimate of the IOM-FNB (1998) which is based on the amount of riboflavin intake to maintain riboflavin status of satisfactory erythrocyte glutathione reductase activity (EG-AC) level, as criterion of adequacy. These intake levels, which conform with the FAO/ WHO (2002) recommendations, are close to the 1989 recommendations which were based on requirement estimates obtained from Filipino adults consuming rice-based diets. NIACIN The FAO/WHO (2002) and IOM-FNB (1998) estimates, which are based on the amount of niacin intake corresponding to an excretion of N'methyl-nicotinamide that is above the minimal excretion at which deficiency symptoms occur, are also adopted for Filipinos. These values are lower than the 1989 RDA because no correction is made for bioavailability. The bioavailability of niacin is not considered in setting the RDA because of "lack of data on which to base the correction value" (IOM-FNB), 1998. FOLATE. The FAO/WHO (2002) and IOM-FNB (1998) recommendations are also adopted for Filipinos. The requirement estimates of these two bodies are derived from the amount of folate that will maintain adequate folate stores based on erythrocyte folate and plasma homocysteine levels. To meet the new higher

recommendations, higher intakes of vegetables and fruits, which are among the best sources of folate, are recommended. CALCIUM The RNIs for Filipinos are allowances based on theoretical calcium requirement estimates which considered low animal protein intake levels. The FAO/WHO (2002) provided these estimates for possible application to countries where the animal protein intake per capita is around 20-40 g only compared with 6080 g in developed countries. These allowances take into account the need to protect children in whom skeletal needs are much more important determinants of calcium requirement than are urinary losses and in whom calcium supplementation has been found to have a beneficial effect in children accustomed to low calcium intakes. IRON The recommended intake for iron is based on the amount of dietary iron needed to meet absorbed iron requirements. This would correspond to the amount needed to cover basal losses plus growth for children and menstrual losses for women of reproductive age, adjusted for bioavailability of iron in typical complete meals consumed by Filipinos. The Philippine RNI for iron is based on FAO/WHO (2002) estimates for basal losses, local data on menstrual losses and on bioavailability, iron absorption rates in the average Filipino diets, food consumption surveys, and in-vitro studies on non-heme iron availability from rice-based diets. For infants, it is assumed that the iron provided by breast milk is adequate to meet the iron needs of infants exclusively fed human milk from birth to 6 mo. The consumption of iron-rich foods and iron-fortified foods is recommended for women from adolescence onwards. Iron supplementation is recommended to meet the needs of pregnant and lactating women. The estimated iron requirement during the first trimester of pregnancy and the first six months of lactation are actually lower than the requirement for menstruating nonpregnant, non-lactating women. However, the recommended intake for non-pregnant and non-lactating women are adopted to allow for build-up of iron stores during these periods. IODINE The FAO/WHO (2002) recommendations which concur with those of the IOM-FNB are adopted for all population groups, except pregnant and lactating women. The recommended intake level for adults corresponds to the intake necessary to maintain plasma iodide level above the critical limit likely to be associated with the onset of goiter. It corresponds to the daily iodine urinary excretion of 100 g/L. The recommended energy and nutrient intakes levels of the above nutrients are summarized in Table 2. Table 2: DESIRABLE CONTRIBUTION OF CARBOHYDRATES, FATS AND PROTEIN Carbohydrates Fats and fatty acids Protein 55-70% 30-40% for infants 20-30% for all others 10-15%

CARBOHYDRATES

Carbohydrates may contribute 55-70% of TDE, 70% of which should come from complex carbohydrates and not more than 10% should come from simple sugars. Following IOM-FNB (2002) and FAO/WHO (2002) recommendations, a daily intake of 20-25 g dietary fiber for adults is also suggested. FATS AND FATTY ACIDS The recommended intake for Filipinos is 20-30% of TDE for all age groups, except for infants which is 30-40% following the FAO/WHO recommendation. The lower limit for adults is slightly higher than the minimum of 15% set by the FAO/WHO (2002) to promote absorption of vitamin A which has been found to be generally low in the average Filipino diet. The upper limit is the maximum intake level recommended by most dietary guidelines as a preventive measure against the risk of cardiovascular and other degenerative diseases. OTHER NUTRIENT RECOMMENDATIONS RNIs for nutrients not included in previous editions of the RDAs ar erecognized as essential for health. Table 2. Recommended Energy Nutrient Intakes

Table 3. Recommended Nutrient Intakes for Other Vitamins and Minerals

RNIs for these nutrients are now available as a result of the development of more precise methods of determining human nutritional requirements. In the light of the aggressive marketing of dietary supplements, health care professionals need guidance on reasonable intakes of these nutrients. The 2002 RENI thus provide information on recommendations for vitamins D, E, K, B6, and B12, and minerals such as phosphorus, magnesium, fluoride, zinc, selenium, manganese, as well as water and electrolytes. Local data on food composition, deficiency problems, or roles in chronic degenerative diseases, direct studies on requirements, and nutrient-nutrient interrelationship are not available for some of these nutrients. Recommendations of IOM-FNB, 1997-2002 and the FAO/WHO, 2002 are presented as guidelines. The RNIs for other vitamins and minerals are summarized in Table 3. VITAMIN D The FAO/WHO and IOM-FNB recommendation of 5 g/day for adults is based on the amount of vitamin D intake necessary to maintain vitamin D status as indicated by a satisfactory level of serum 25hydroxy-vitamin D (25-OH-D). The recommended intake levels, according to the IOM-FNB, will cover the needs of adults "regardless of exposure to sunlight". VITAMIN E

The safe level of intake for vitamin E for adults is 12 mg/day. The term "safe" rather then "recommended" is used since the value is derived from data for the US population whose mean PUFA intake can be presumed to be higher than that of Filipinos since the major source in the Filipino diet is the medium-chain saturated fat-rich coconut oil. High intakes of PUFA are typically accompanied by increased vitamin E intakes. VITAMIN K The FAO/WHO (2002) Expert Panel's recommendation set a daily intake of g/kg as basis for setting RNI. The panel also advised that all breastfed infants should receive vitamin K supplementation at birth according to nationally established guidelines. PYRIDOXINE (VITAMIN B6) The RNI for adults of 1.3 mg/day adopted by the FAO/WHO (1998) is based on the amount required for normalization of the tryptophan load test. COBALAMIN (VITAMIN B12) The IOM-FNB recommendation of 2.4 g/day is based on the amount needed to maintain adequate hematological status. ZINC. The requirement for adults is based on the intake that will meet the daily absorbed zinc requirements of 0-072 and 0.059 mg/kg for adult males and females, respectively, and adjusted for bioavailability of 30% following the recommendation of FAO/WHO (2002). SELENIUM The FAO/WHO recommendation of 31 g/day corresponds to the level of intake that provides adequate reserves based on satisfactory levels of plasma selenium, and of glutathione peroxidase activity. PHOSPHORUS The RNIs are based on the intake required to maintain serum inorganic phosphate within the normal range. MAGNESIUM. The FAO/WHO (2002) recommendation is based on a requirement of 4 mg/kg body weight/ day for adults to achieve a positive magnesium balance. MANGANESE The IOM-FNB (2002) recommendations is based on the median intake of Americans derived from the US Food and Drug Administration Total Diet Study from 1991-1997. FLUORIDE IOM-FNB recommendations are based on "adequate intakes" that have been found to prevent dental caries.

WATER AND ELECTROLYTES The recommended water intake for adults under average conditions of energy expenditure and environmental exposure is 2500 mL based on a recommended intake of 1 mL per kcal of energy expenditure (NRC, 1989) (Table 4). It may be increased to 3735 mL (1.5 mL/kcal) to cover variations in activity level, sweating, and solute load. Thirst is normally a good indicator of the amount of extra water needed to meet the daily requirement, except for older persons whose thirst mechanism may be impaired. For infants, a recommended intake of 1.5 mL/kcal of energy expenditure, which corresponds to the water-to-energy ratio in human milk, has been established as a satisfactory level for the growing infant. The minimum requirements for electrolytes do not include allowance for large, prolonged losses from the skin through sweat (Table 5). There is no evidence that higher intakes confer any health benefit. For adults (>18y), desirable intakes of potassium may considerably exceed the minimum recommendations (~3500 mg). For children (<18 y) a growth rate of 50th percentile reported by the National Center for Health Statistics and averaged for males and females is assumed (IOM-FNB, 1989). Table 4 shows the Minimum Daily Requirement for Water, and Table 5 shows the Minimum Daily Requirements for Electrolytes. Table 4: Minimum Daily Requirements for Water

Table 5: Minimum Daily Requirements for Electrolytes

Source: ~FoodandNutritionResearchInstitutehttp://www.fnri.dost.gov.ph/ ~Wikipedia