"Healthy Habits"By Myra A. Rafols, R.N.
Having been acquainted with Tinambaqueños over the past 21 years, I’m quite familiar with the eating habits of many of you, including my Tinambaqueño family. We all love to eat Filipino dishes and most especially, "lutong Bikol".
So, I figured that with my background in nursing, even at the risk of being called a hypocrite, that perhaps I can share some of my "nuggets" about nutrition.
It is an open secret that unhealthy nutritional habits have been related to over 35% of all deaths in this country. Nutrition has a direct relationship with many diseases: heart disease, diabetes, osteoporosis, and some forms of cancer. It is also a major factor in the incidence of obesity. By eating right, you can reduce your risk for disease and improve your quality of life.
How do I eat right?
I know some of these things maybe difficult to do given our culture, but using some of the above suggestions, you may be able to reduce your and your loved ones’ risk of disease and live a healthier life.It is best to select your foods from grains, fruits, and vegetables. Limit the amount of fat and salt you add to your food. Your plate should contain about 2/3 to 3/4 of the above foods. These will provide most of the vitamins, minerals, and fiber that your body needs. Fresh or frozen vegetables are best when steamed or broiled in a small amount of water. This helps retain nutrients. Drink at least 8 cups of fluids per day. Avoid caffeine. This helps your body remove wastes and control body heat. Consume 2-3 cups of milk or yogurt a day. Use nonfat (skim) milk or 1% products. Fortified orange juice can be a good source of calcium. Trim visible fat before cooking meats. Bake, broil, roast, or grill instead of frying. Use fats, oils, and sweets sparingly. Substitute fat free products instead. Try to eat 5 or 6 smaller meals a day rather than three large ones.
