27/01/2025
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๐ฆ๐บ๐ฎ๐น๐น ๐ฆ๐๐ฒ๐ฝ๐, ๐๐ถ๐ด ๐ช๐ถ๐ป๐: ๐๐๐ถ๐น๐ฑ๐ถ๐ป๐ด ๐๐ฒ๐ฎ๐น๐๐ต๐ ๐๐ฎ๐๐ถ๐ป๐ด ๐๐ฎ๐ฏ๐ถ๐๐ ๐ถ๐ป ๐ฎ๐ฌ๐ฎ๐ฑ
Bid goodbye to 2024, say hello to healthier habits in 2025! As we begin 2025, many of us feel inspired to turn over a new leaf. New Yearโs resolutions often center around eating healthier, exercising more, and focusing on well-being. However, while these promises are easy to make, they can be just as easy to break, especially after the indulgent holiday season filled with gatherings and delicious treats.
But fret not! Achieving lasting change starts with setting small, realistic goals and having a solid plan. Instead of making vague resolutions like โI want to eat better,โ start with small, achievable steps that can help set the tone for a healthy and nutritious 2025.
๐๐ฎ๐น๐ฎ๐ป๐ฐ๐ฒ ๐ฎ๐ป๐ฑ ๐ฝ๐ผ๐ฟ๐๐ถ๐ผ๐ป ๐ฐ๐ผ๐ป๐๐ฟ๐ผ๐น. One key to better nutrition is understanding that no single food provides all the nutrients your body needs. A balanced diet involves eating the right variety and amount of foods. Overeating or undereating can both negatively impact your health. Consuming too little can lead to malnutrition or nutrient deficiencies, while excessive intake may result in over-nutrition or obesity. To stay healthy, aim for balance and portion control. According to the Department of Science and Technology-Food and Nutrition Research Institute, a healthy eating food pyramid for Filipino adults (20-39 years old), grains should form the foundation of your diet (5-8 servings per day). Add plenty of fruits (2-3 servings) and vegetables (3 servings), include moderate amounts of protein-rich foods (3-4 servings) like meat, fish, eggs, milk, and alternatives, and limit fats and oils (6-8 tsps.), salt and sugar (5-8 tsps.). A quick reference to eating right is DOST-FNRIโs ๐๐ช๐ฏ๐จ๐จ๐ข๐ฏ๐จ ๐๐ช๐ฏ๐ฐ๐บ plate model.
Trim excess fat from meats and choose healthier cooking methods such as steaming, boiling, stewing, or using non-stick pans. Cutting down on frying or deep-frying can also contribute to a healthier lifestyle.
๐ฉ๐ฎ๐ฟ๐ถ๐ฒ๐๐ ๐ผ๐ณ ๐ฐ๐ผ๐น๐ผ๐ฟ๐ณ๐๐น ๐ณ๐ฟ๐๐ถ๐๐ ๐ฎ๐ป๐ฑ ๐๐ฒ๐ด๐ฒ๐๐ฎ๐ฏ๐น๐ฒ๐. Also, a great way to ensure you are getting the vitamins, minerals, and nutrients your body needs is by eating a variety of colorful fruits and vegetables. Embrace the โcolorful plateโ approach by including foods from the five main color groups: red and pink, rich in vitamins A and C, as well as potassium; orange and yellow, High in vitamins A, C, and B9 (folate), and potassium; green, packed with vitamins A, C, E, K, and B9, along with calcium, iron, and potassium; blue and purple, contain vitamins C, K, and B9; white and brown, provide vitamins C, K, B9, and potassium.
๐ ๐ถ๐ป๐ฑ๐ณ๐๐น ๐ฒ๐ฎ๐๐ถ๐ป๐ด. Another common challenge during celebrations is overeating. In 2025, letโs practice mindful eating. Pay attention to your bodyโs hunger and fullness signals, avoid distractions like screens while eating, and savor each bite. Chewing your food thoroughly and eating at a slower pace can help you better recognize when youโre satisfied. Mindful eating allows you to enjoy your meals while making healthier choices. Also, it is important to make time for breakfast and avoid skipping meals or snacks, as this can help prevent overeating later on.
๐ฆ๐๐ฎ๐ ๐ต๐๐ฑ๐ฟ๐ฎ๐๐ฒ๐ฑ. Do not forget to stay hydrated! Drinking enough water is essential for your health. Aim for at least eight glasses of water a day, and increase your intake if youโre physically active. Staying hydrated supports digestion, nutrient absorption, and temperature regulation. To make your hydration journey more exciting, try adding slices of citrus fruits or fresh herbs for a refreshing twist. Also, to note having a reusable water bottle will help one remember to sip water often.
Pairing these healthy eating habits with physical activity, such as 30 minutes of exercise each day, a consistent sleep routine with 7โ9 hours of quality rest, and stress-relief practices like meditation or hobbies, can make a huge difference.
As you begin your journey toward better health this year, remember that change takes time. Be patient with yourself and acknowledge your small wins along the way. Every step, no matter how small it is, takes you closer to achieving your goal. Let us make 2025 the year we prioritize health and well-being through the power of good nutrition. Together, let us take small steps toward healthy eating habits and achieve big health wins by 2025! (Nutrition Officer II (Provincial Nutrition Focal Point) Ailean Faith S. Hotohot / [email protected] / 09631091098)
References:
American Heart Association. (n.d.) Eat More Color Infographic. https://www.heart.org/en/healthy-living/healthy-eating/add-color/eat-more-color
Atkinson, A. (2022). Phyte away sickness with colorful fruits and vegetables. https://www.utphysicians.com/phyte-away-sickness-with-colorful-fruits-and-vegetables.
Centre for Health Protection. (2017). The Food Pyramid โ A Guide to a Balanced Diet. https://www.chp.gov.hk/en/static/90017.html
Davis, Jeani. (2022). Ways to Keep Your 'Eat Better' New Year's Resolution (for Real). https://www.webmd.com/diet/features/keep-those-new-years-eat-better-resolutions
Doherty, Jude. MPS, PCII. (n.d.). 15 New Yearโs Resolution Ideas for Better Health. https://www.foodandhealth.com/blog-free/15-new-years-resolution-ideas-for-better-health
DOST-FNRI. (n.d.) Daily Nutritional Guide Pyramid. https://www.fnri.dost.gov.ph/index.php/tools-and-standard/nutritional-guide-pyramid
