It’s December and there’ll be parties here and there. There’ll be a lot of food that can be so tempting that even those “on diet” may not be able to adhere to experts’ advices. The familiar lines will be “eat that and that much, anyway, only now.” After days of, say, a little of everything, there’ll be that cumulative effect of non-adherence to what has been advised.
With or without diet restrictions, everyone may need to be reminded of the ‘healthy’ diet. By the way, diet is the combination of food and drinks that one usually eats. To be healthy, a diet must be adequate in terms of energy, nutrients that the body needs every day and even non-nutrients such as fiber. The needs are determined by several factors such as age, sex, level of physical activity, basal metabolism and physiological condition. Because no single food provides all the nutrients needed by the body, there should be variety and thus includes foods from the different food groups. Sugar may be eliminated. Add balance and moderation such that we don’t eat too much from one group yet don’t consume foods from other food groups. Recommended number of servings in descending order, the diet should include staples such as rice or its alternatives; fruits and vegetables; protein-rich foods like meat, fish, seafoods, poultry or legumes; fats and sugars. Fats and sugars are thus least in amount such that its energy content is less than one-third of total energy requirement. The Food Pyramid for Filipinos can serve as a visual guide for a one-day diet while the Pinggang Pinoy or Food Plate models every meal.
A plant-based diet is recommended. Fruits and vegetables should at least be five servings. One piece of regular size lakatan or one regular slice of either pineapple, watermelon and the like constitute one serving. For vegetables, one serving equates to one-half cup cooked. Double the quantity if eaten raw. Other features of a healthy diet include limitations in saturated fat, and transfats, both of which are implicated in diseases of the blood vessels and heart. Unsaturated fats found in most plant-based cooking oil are preferred. Added sugar should not exceed 5-6 teaspoons, or better yet avoid. Sodium intake should be limited to what a teaspoon of salt can provide. Say no to junk foods and ultra-processed foods. There is evidence of the health benefits of a diet high in whole grains, vegetables, fruit, legumes, and nuts, and low in salt, free sugars and fats, particularly saturated and trans fats (NNC, 2023). Transfats, the worst kind of fats when it comes to health, are mostly found in bakery products.
The foods included should be available, accessible, culturally and socially acceptable. Production, distribution, packaging and consumption should not adversely affect the environment. Every food and drink should be safe for consumption.
