Blog#11

Most of us Filipinos do eat as much as we can. With the tagline of “Food is life or kaon is life” hehe Masaya kumakain kahit bawal tayo sa ganyang foods go lang tayo ng go Lalo na pg may mga events without thinking of the negative & positive effects of the foods we take. and when it comes to eating, as we are now more on social media’s, every now & then as we do scrolling our social media looking some foods to eat, we also searching the best food and cozy resto to eat, unwind & taking picture to connect our social media posting our my day’s anytime for us to gets updated hehe, but after all if we cannot do our balance diet sa doctors ra jud ta padulong tanan hehe. Just kidding but it's true that most of the doctors mainly focus on negative aspects of our eating behavior, like restricting certain foods, counting calories, and dieting. My doctor once said that the word “HEALTHY” comes from the food we choose to eat, eating more fruits with more fibers and green leafy vegetables. It can help a lot, have not only for our physical but also for our mental health benefits, and might be a long-term investment. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight. It's kind of a better life.

A healthy balanced diet, people should try to eat:

1. eat at least 5 portions of a variety of fruit and vegetables every day

2. eat higher fiber starchy foods like potatoes, bread, rice or pasta

3. have some milk or dairy alternatives (such as soya drinks)

4. eat some beans, pulses, fish, eggs, meat and other protein

5. choose unsaturated oils and spreads, and eat them in small amounts. And,

6. Lastly, drink plenty of fluids (at least 6 to 8 glasses a day) this is very important to our body. Because 70% of our body is water.

Fruit and vegetables:

are a good source of vitamins and minerals and fiber, and should make up just over a third of the food you eat each day. Sometimes I do eat just 1 apple, 1 banana & 1 orange a pear or similar-sized fruit in 1 portion each. But bananas are always there at our table because my husband loves to eat bananas every now & then. A slice of pineapple or watermelon is also 1 portion, and 3 heaped tablespoons of vegetables is another portion. You could also swap your mid-morning biscuit for a banana, and add a side salad to your lunch. In the evening, have a portion of vegetables for dinner and fresh fruit for dessert.

Starchy foods in your diet

Choose wholegrains or wholemeal varieties of starchy foods, such as brown rice, whole-wheat pasta, and brown, wholemeal or higher fiber white bread. They contain more fiber, and usually more vitamins and minerals, than white varieties. Potatoes with the skins on are a great source of fiber and vitamins. For example, when having boiled potatoes.

Milk and dairy foods (and alternatives)

Milk and dairy foods, such as cheese and yogurt, are good sources of protein. They also contain calcium, which helps keep your bones healthy. Go for lower fat and lower sugar products where possible. Choose semi-skimmed, 1% fat or skimmed milk, as well as lower fat hard cheeses or cottage cheese, and lower fat, lower sugar yogurt.When buying alternatives, choose unsweetened, calcium-fortified versions.

Beans, pulses, fish, eggs, meat and other proteins

These foods are all good sources of protein, which is essential for the body to grow and repair itself. They're also good sources of a range of vitamins and minerals. Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins. It's also one of the main sources of vitamin B12. Choose lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly. Try to eat less red and processed meat like bacon, ham and sausages. Eggs and fish are also good sources of protein, and contain many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids. Nuts are high in fiber, and unsalted nuts make a good snack. But they do still contain high levels of fat, so eat them in moderation.

How Does Food Impact Health?

The food we eat gives our bodies the "information" and materials they need to function properly. If we don't get the right information, our metabolic processes suffer and our health declines.

If we get too much food, or food that gives our bodies the wrong instructions, we can become overweight, undernourished, and at risk for the development of diseases and conditions, such as arthritis, diabetes, and heart disease.

What does food do in our bodies?

"Nutrients are the nourishing substances in food that are essential for the growth, development and maintenance of body functions. Essentially meaning that if a nutrient is not present, aspects of function and therefore human health decline. When nutrient intake does not regularly meet the nutrient needs dictated by the cell activity, the metabolic processes slow down or even stop."

What is the connection between food and disease?

As a society we are facing significant health problems. The United States ranks ninth in life expectancy among nations in the developed world. We have a workforce plagued with absenteeism and reduced productivity because of chronic health problems, including depression. 78 percent of healthcare expenditures are for the treatment of chronic disease.

Many researchers now believe that these problems are partly related to diet. While they used to believe that diseases-such as type II diabetes, obesity, heart disease, stroke, and certain cancers - were caused by a single gene mutation, they are now generally attributing these conditions to a network of biological dysfunction. And the food we eat is an important factor in that dysfunction, in part because our diets lack the necessary balance of nutrients.

Why is a balanced diet important?

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel better at your best.

Kaon lang Tayo kahit Anong kainin natin but bare in mind the results of our bad habits. The general population needs to have a balanced, healthy diet as it provides the energy and nutrients required to survive and stay healthy. Combining a healthy diet with an active lifestyle has huge benefits and helps reduce the risk of heart disease, cancer and obesity. “ HEALTH IS WEALTH “ GOD BLESS EVERYONE! Bye for now see you in my next blog.

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Date Published: March 1, 2022