Apology for a repetitive article on the topic but we don’t like any reader to be part of the statistics on obesity, cardiovascular diseases, diabetes mellitus, metabolic disorder or any other noncommunicable disease for that matter. The incidence of obesity is increasing across all age groups. It has been linked to diseases of the heart and blood vessels, collectively known as cardiovascular disease which remain the leading cause of death among adults locally and abroad. Heart and brain attack (stroke) are on the rise even among younger adults. A combination of a large waistline, high blood pressure, high blood sugar levels, triglycerides and low HDL cholesterol collectively is known as metabolic syndrome can be quite hard to manage.
Apart from being physically inactive, the diet is blamed for many diseases especially the above-mentioned. Thus we don’t tire reminding of a healthy diet. Nevermind if it is Christmas season and there’ll be parties here and there, abundance of food everywhere. Almost all foods will be tempting and the “now-only” will actually be frequent. By the end of the holiday season, one has accumulated so much calories deposited as body fat. The Association of UK Dietitians estimated that on the average, one gains 1-1.5 kilograms body weight during the holiday season. ,
A healthy diet contains enough but not too much calories, fiber and provides all the needed nutrients – carbohydrates, protein, fats, vitamin and minerals in the proper amount. Add water of course. A plant-based diet, that is, fresh fruits and vegetables, whole grains, legumes, seeds, and nuts is recommended. The use of whole grains or at least minimally processed, fruits and vegetables, should form the bulk of what should be consumed each meal. The fruits and vegetables are low in calories, yet rich in vitamins, minerals and fiber. That is, if they are minimally processed. The foods to include in your dish should be varied because no single food provides all nutrients needed. The more colorful the dish, the better.
Sure, we need protein. Chicken and fish are preferred over red meat. Processed meat should be avoided. Minimize frying. Because there’ll be ham, bacon, lechon, crispy pata, pinipikan, fried chicken, beef or goat meat among many more meat dishes, do exercise discipline. An adult needs just 3-5 servings of meat in a day. One serving chicken or fish is equivalent to one regular cut while one serving of pork or beef is just the size on a small matchbox. Fatty
Enjoy the holidays without feeling guilt during feasts.
