Times change. So with our lifestyle. Lifestyle changes with the advent of modern living. And more often, we neglect some basics in nutrition which greatly affect our health.
The Technical Working Group of the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST) has developed a Nutritional Guidelines for Filipinos (NGF) which we must adhere to and follow for a healthy life.
The NGF encourages us to eat a variety of foods everyday. You must remember that a single food can not give you all the nutrients your body needs to stay healthy. A well-balanced diet can also help you fight off colds, stressors and disease.
Skipping breakfast and meals is one nutrition basics that you must avoid at all cost. You don’t have the time to eat breakfast as you will be late in going to office? You must catch your ride so you can meet your appointment with a very important person that is crucial to your promotion? Whatever the reason, don’t skip your breakfast. Make time to eat your breakfast or meal no matter how hectic your schedule is.
Health authorities say that the first meal after a long night’s rest is the first shot of energy to gear you up and get your day started. A breakfast of calcium-rich dairy foods, fruits, meats and cereals will surely make your day.
Skipping meals on a regular basis should be avoided as this leads to starvation and overeating later in the day. To prevent starvation, your metabolism slows down and store more fat. You need continuous energy that food supplies; lack of it makes you weaker and more susceptible to sickness and illness.
Always find time then to eat your meals whatever you’re doing, wherever you are. Skipping meals should be taboo as doing it on a regular basis will greatly affect your health.
Eat proteins with your carbohydrates. Carbohydrates provide much needed energy to your body but they are digested quickly, leaving you feeling hungry soon after eating. Proteins, on the other hand, digest more slowly so you feel satisfied longer. Enjoy complex carbohydrates in moderate amounts, along with low-fat protein.
Breakdown your dish. Health experts encourage you to divide your plate into three parts. One-third is for the protein – meat, chicken, fish or legumes, at least about the size of the palm of your hand. One-third is for the starchy foods – rice, potato or corn, which is about one-half (1/2) cup. The remaining portion should be loaded with fruits and vegetables, with the exception of starchy vegetables such as corn, peas and potatoes. Vegetables can be eaten as often and as much as you want. They help fill you up but contribute few calories.
Let us go back to the basics to reach optimum health and nutrition! # (Adapted, Nutrition Corner, Tawidnews)