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Dear dietitian

Debunking nutrition myths and answering your weight loss queries

Published Jul 25, 2023 08:47 am  |  Updated Jul 25, 2023 08:47 am
July is nutrition month in the Philippines in accordance to the Presidential Decree No. 491 issued by the late former president Ferdinand E. Marcos on July 25, 1974. There are many plausible reasons an entire month is dedicated to nutrition. The main purpose, however, is to create greater awareness of the importance of nutrition among Filipinos. Unfortunately, approximately 68 percent of our country’s population (75.2 million Filipinos) cannot afford a healthy diet as of 2022. This data was obtained during the Expanded National Nutrition Survey in 2021. The National Nutrition Council’s office spearheads celebrations for nutrition month each year with various themes. The NNC also ensures that Filipinos have access to nutrition education, are well fed and healthy. In fact, this year’s nutrition month theme is “Healthy Diet Gawing Affordable For All.” The campaign supports efforts to enable Filipinos to have access not only to affordable food but also to ways they can be healthy and safe as well. Malnutrition, however, is not only present where there is food insecurity. Even the people who have access to food, and healthy food choices at that, can be malnourished. There are many factors behind this condition. One may be eating three to six meals a day but still be unable to obtain optimal nutrition. Behavioral factors, including eating habits and food choices, have an impact on an individual’s nutritional status. Getting and believing wrong information can also be detrimental to our health. In our quest to be healthier and obviously look better, we tend to adapt certain eating patterns and lifestyle that can be damaging to our overall health and wellbeing. Here are some common diet and nutrition related concerns.

I don’t like veggies. Can I just take supplements?

Nutrition supplementation can never replace the benefits of whole food from plant sources like fruits and vegetables. They contain plant chemicals or phytochemicals that have benefits beyond just basic nutrition. Phytochemicals help prevent a wide range of diseases by strengthening the immune system and decreasing inflammation in the body. Fresh produce has fiber for a healthy digestive system. In some cases, vitamin and mineral supplementation may be needed to correct nutrient imbalances, but they are not meant to be taken throughout a person’s life. They are only useful when needed and prescribed by a registered nutritionist dietitian or a physician. Supplements are mostly chemically derived and different from functional food and botanicals.

Will intermittent fasting make me lose weight?

Yes, it will definitely make you lose weight. Being healthy, however, is not just about achieving a healthy weight range. One can have a normal weight but still have high blood cholesterol, blood glucose and be sickly due to a weakened immune system. If you choose to do intermittent fasting, make sure it is aligned with your circadian rhythm or body clock for it to be not only effective but healthy. Studies have shown that eating contrary to your body clock increases the risk for fat accumulation or obesity, cardiovascular diseases, type 2 diabetes, and cancer. In short, eat during the day and sleep at night. Skipping breakfast or brunch, as well as eating late at night, is a big no when doing intermittent fasting.

Can I eat anything as long as I stay within 1000 calories a day?

If your goal is to be well nourished and to lose weight, consuming a low-calorie diet that is composed of unhealthy food choices will be detrimental to your weight loss journey. You need nutrients from vitamins and minerals, phytochemicals, fiber, and enzymes to help with your metabolism. Eating French fries, a cheeseburger, and soda can easily give you 1,000 calories, fat, and energy, but not the important nutrients that your body needs to be healthy and to achieve healthy weight loss. It isn’t just about having a calorie deficit. In fact, having a very low-calorie intake for a prolonged period of time will make you malnourished and slow down your metabolism. This puts the body under stress and by the time you eat more, your body will store up fat more efficiently.

Are carbs bad?

Carbohydrates have different classifications. It is found in grains, fruits, and vegetables. Some types of carbohydrates, however, are unhealthy when consumed in larger amounts. These are the refined sugars we use to add to beverages, candies, pastries, and other processed food. To benefit from healthy carbohydrate choices, eat whole grains that have fiber like brown, red, or black rice, oats, adlai, and quinoa. Eat fruits and vegetables too. These are called complex carbohydrates. They provide energy, nutrients, and fiber. Instead of having a scoop of ice cream for dessert, get your sugar fix from fresh fruit. It contains fiber that delays the absorption of sugar as compared to the simple sugar-containing dessert that causes a spike in the blood sugar level. When it comes to achieving a healthy weight, avoid fad diets or crash dieting. Don’t be a victim of false nutrition information. It’s not just about what you eat but how you eat in addition to having a holistic approach with behavior modification, including being physically active and stress management that will help you in your weight loss journey. Always consult a registered nutritionist dietitian for proper weight management. [*cheshireque@gmail.com*](cheshireque@gmail.com)

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Nutrition month Manila Bulletin Lifestyle Diet MB Lifestyle Online Cheshire Que
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