A nutritionist urges everyone to always have a balanced diet, which is the key to a healthy life. | Inquirer.net stock photo
CEBU CITY, Philippines – We hear every day about the importance of a balanced diet and a healthy lifestyle, but many of us find it challenging to make the necessary changes.
Whether it’s the temptation of fast food, the demands of a busy schedule, or simply the need to know where to start, maintaining good nutrition can often feel like a chore.
This Nutrition Month, CDN Digital takes a realistic look at how we can integrate healthier habits into our daily lives and make small but meaningful changes that can lead to lifelong wellness.
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How do you maintain a good and healthy life?
Loverne Lazo, a certified nutritionist, dietitian and nutritional consultant, shared her insights on the crucial role good nutrition plays in maintaining good health and preventing disease.
According to Lazo, our body needs essential nutrients to function optimally. Without these nutrients, we are more susceptible to all kinds of health problems.
Pay attention to your diet and ensure a good balance of nutrients
She emphasized that by paying attention to our diet and ensuring we get the right balance of nutrients, we can improve our overall well-being and reduce the risk of many chronic conditions.
“They provide the necessary vitamins, minerals, proteins, fats and carbohydrates that our organs and systems need to function efficiently,” she said.
A balanced diet, Lazo says, supports the growth and development of children and adolescents and contributes to the maintenance and repair of tissues throughout life.
She noted that nutrition improves immune function and helps the body defend itself against infection, disease and chronic conditions. Good nutrition ensures efficient functioning of organs such as the heart, brain, liver, kidneys and digestive system.
“Dietary carbohydrates and fats provide the energy needed for daily activities and exercise,” Lazo explains.
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A balanced diet prevents obesity, diabetes and cancer
Additionally, nutrition affects brain function and mood, with nutrient-rich diets improving mental health and cognitive function. Essential nutrients such as calcium, vitamin D and protein are vital for bone strength and muscle function, Lazo said.
“A balanced diet can prevent conditions such as obesity, diabetes, cardiovascular disease and certain cancers,” she said.
For seniors, good nutrition supports independence and improves quality of life as they age. “In essence, nutrition is essential for maintaining health, preventing disease and promoting well-being throughout all stages of life,” Lazo added.
What is a balanced diet?
What exactly does a balanced diet entail?
According to Lazo, it consists of a variety of foods from different groups: fruits and vegetables, proteins from both plant and animal sources, complex carbohydrates, dairy or dairy substitutes, and healthy fats.
“Staying hydrated is also crucial. Water is the best choice, but herbal teas and other non-sugary beverages can help with hydration,” she noted.
Lazo explained that nutritional deficiencies can weaken the immune system, leading to increased susceptibility to illness and disease. Poor nutrition can also lead to weight problems, cardiovascular problems, digestive problems, and weakened bones and muscles.
Vitamin deficiencies can lead to mental disorders
Deficiencies in essential vitamins and minerals can lead to mental disorders such as depression and anxiety, and can also affect the body’s ability to cope with stress.
One of the most common nutritional deficiencies is iron deficiency, especially in women. Iron is crucial for the production of hemoglobin, which carries oxygen in the blood.
“Iron deficiency can lead to anemia, which causes fatigue, weakness, pale skin and difficulty concentrating,” Lazo explains.
To address iron deficiency, she recommends increasing intake of iron-rich foods and optimizing factors that improve iron absorption.
“Whole foods that come straight from nature are best. Avoid pro-inflammatory foods like processed or factory-made products and focus on foods from the soil, ocean and land,” she advised.
A balanced diet should include leafy greens, root vegetables, cruciferous vegetables, fruits, nuts, seeds, beans, legumes, whole grains, oily fish, shellfish, lean meat and poultry.
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How can you stay healthy on a budget?
For people looking to improve their nutrition on a budget, Lazo offers practical tips: plan meals in advance, buy seasonal produce, buy staples in bulk, and cook at home.
“Include affordable protein sources like beans, lentils, eggs, canned tuna or salmon, and tofu,” she suggested. “Limiting processed and convenience foods can also save money and improve nutrition.”
When you eat out or get takeout, there are a few strategies you can use to make healthier choices. “Check the menu in advance and choose restaurants that offer healthier options,” she said.
Choose grilled, baked or steamed dishes, ask for modifications, manage portions and limit sauces and condiments.
“Opt for water or unsweetened beverages and pay attention to extras like appetizers and desserts,” she added.
The Importance of Being Hydrated
Hydration plays an essential role in maintaining good health.
“Adequate hydration supports essential bodily functions, regulates body temperature, aids digestion, facilitates nutrient absorption and helps eliminate waste,” Lazo says.
It also promotes joint lubrication, skin elasticity, cognitive function and mood regulation.
Diet influences the prevention and management of disease by supporting immune function, reducing inflammation, regulating blood sugar and cholesterol levels, promoting heart and bone health, aiding in weight management, supporting gut health, and possibly reducing the risk of certain cancers.
“A balanced and nutritious diet is crucial for maintaining overall health and preventing chronic diseases,” Lazo said.
Learn more about nutrition
For those looking to learn more about nutrition, Lazo recommends trusted sources such as the Nutritionist-Dietitian Association of the Philippines, the Academy of Nutrition and Dietetics, the American Heart Association, the American Diabetes Association, MyFitnessPal, and the Mayo Clinic’s Nutrition and Healthy Eating section.
“Consultation with a certified dietitian-nutritionist can provide personalized dietary management based on individual needs,” Lazo advised.