By Vipada Sae-Lao, Nutrition Education and Training Lead – Asia Pacific, Herbalife
Manila – “You are what you eat.” A powerful phrase that underscores a vital truth: the food we eat shapes our health and well-being. This World Health Day lets delve deeper into the crucial role nutrition plays in shaping our lives.
Vipada Sae-Lao, Nutrition Education and Training Lead – Asia Pacific at Herbalife, states, “If you want to feel energized, stay healthy, and even boost your mood,it all starts with what’s on your plate. Making healthy eating a second nature, enables a life filled with energy, vitality, and resilience, ensuring that we thrive, not just survive.”
In the Philippines, a well-balanced diet is especially crucial, given the rising cases of lifestyle-related diseases like diabetes and hypertension. The 2018 Expanded National Nutrition Survey by the Food and Nutrition Research Institute (FNRI) found that more than 25% of Filipino adults are overweight or obese, while only 30% of Filipino households were able to meet their recommended energy levels, according to the Philippine Institute for Development Studies (PIDS). Ensuring a nutrient-rich diet can help Filipinos build stronger immune systems, manage weight, and prevent chronic diseases.
What does a balanced plate look like?
A simple way to balance meals is to follow the "Pinggang Pinoy" (Healthy Food Plate for Filipinos) recommended by FNRI:
¼ plate: Energy-giving wholegrains like brown rice, adlai, and oatmeal
¼ plate: Body building, good source of protein like chicken, lean meat, fish such as tuna, sardines and mackerel, eggs, and monggo
½ plate: Fruits and vegetables like malunggay, kangkong and papaya
In term of nutrients, let’s start with ‘Carbs’. Carbohydrates are essential for our bodies, providing primary fuel for our brains and red blood cells. Sources of good carbs include whole grains, beans, fruits, and vegetables, also excellent sources of fiber, vitamins, minerals, and phytonutrients. The healthier carbs are those in their natural, unrefined form, with all their nutrients intact. Introducing new whole grains into everyday meals is a simple yet powerful habit. For example, swap white rice with brown rice, quinoa or millet. Think “whole” and “unprocessed.”
Proteins, the nutrient in the spotlight of many conversations, are the main building blocks of our muscles, bones, skin, tissues, and organs. Our body digests and breaks down the protein we eat into individual amino acids and then uses these amino acids to create new proteins. If we don’t consume an adequate amount of protein, the body will have to break down muscle to obtain the amino acids it requires to function. These high-quality proteins exist in animal-based foods such as lean meat, poultry, fish, dairy, and egg products. Complete proteins also exist in plant-based diet such as soybean.
A good estimate of the amount of protein the body needs can be derived with this simple formula. Multiply body weight by 0.8, if you’re calculating your protein needs in kilograms. The number you get is a reasonable target of protein, in grams, that we should eat each day. Older adults and active people will need more proteins. While this is not a perfect method as it doesn’t account for muscle mass, it can help you portion an average amount basis your body size.
Think Fats are the enemy? Think again. Fats are an important part of a balanced diet because they supply us with energy and help with vitamin absorption. It is important to know the difference between the good and bad fats, as healthy fats are key to the heart and brain working well. Healthy fats also promote healthy skin and the immune system.
‘Good’ unsaturated fats are divided into two categories- the monounsaturated fats in nuts, seeds, olives, olive oil and avocado, are heart-healthy when consumed in moderate amounts. Polyunsaturated fats, like omega-3 (found in fatty fish, nuts, seeds, and leafy greens) and omega-6 (mainly from fried foods and baked goods), are essential but in the right balance. Unfortunately, many of us tend to consume too much omega-6 and not enough omega-3. A diet high in the ‘bad’ saturated fats, often found in animal-based foods like butter, cheese, whole milk and red meat, can contribute to higher blood cholesterol levels.
Next are - Vitamins and Minerals, our body’s lifelines that help maintain overall health while shielding us from diseases. The most effective way to get a wide range of vitamins and minerals, and in the right amounts is by adopting a well-rounded diet. Many everyday foods provide a variety of vitamins and minerals, making it simple to meet our daily nutritional needs through regular meals. Eating plenty of colorful fruits and vegetables, whole grains, beans and legumes, lean proteins, can help the body get what it needs.
Every cell, tissue and organ in our body thrives on water, making adequate hydration the key to feeling our best. Hydration aids digestion, nutrient absorption, and body temperature regulation while supporting joint and immune health. Water can also help with body weight management. Beverages tend to make up about 70 to 80 % of our daily fluid intake, but at least half of that should come from water. The remaining 20 to 30 % of our hydration can be from water-rich foods such as fruits and vegetables.
Small Habits, Big Impact: Mastering the Art of Healthy Eating
Understanding balanced nutrition on our plate is just one piece of the puzzle—it's equally important to adopt mindful mealtime practices to stay healthy. Chewing food properly, staying hydrated, and eating at regular intervals can make a big difference in how efficiently the body digests and absorbs nutrients.
Studies also suggest that regular family meals promote positive nutritional habits and strengthened family bonds, creating an environment where balanced nutrition is prioritized. Children learn from what they see and experience within their family, and when healthy eating becomes a regular part of family life, kids are more likely to carry those practices into adulthood and even pass them down to their own families and friends.
“Think of nutrition as the fuel that powers the body’s engine—every bite we take impacts how we feel, think, and thrive. Pairing good nutrition with a well-rounded lifestyle that includes regular physical activity, stress management, and adequate sleep ensures the body can make the most of every bite we take. A well-nourished body always supports mental and emotional well-being by contributing to improved focus, cognitive function, and stress management,” concluded Vipada.
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