by A nutritionist advises everyone to always have a balanced diet, which is vital for a healthy life. | Inquirer.net stock photo
CEBU CITY, Philippines – Every day, we hear 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 lure of fast food, the demands of a busy schedule, or simply needing to know where to start, good nutrition can often feel like an uphill battle.
In this Nutrition Month, CDN Digital takes a realistic look at how we can incorporate healthier habits into our daily lives and make small, meaningful changes that can lead to a lifetime of wellness.
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Loverne Lazo, registered nutritionist-dietitian and diet and nutrition consultant, shared her insights on the critical role of proper nutrition in maintaining good health and preventing disease.
According to Lazo, our bodies need essential nutrients to function at their best, and without them, we are more susceptible to various health issues.
Pay attention to diet and get the right balance of nutrients
She pointed out that we can improve our overall well-being and reduce the risk of many chronic conditions by paying attention to our diet and making sure we get the right nutritional balance.
“They provide the essential vitamins, minerals, proteins, fats and carbohydrates that our organs and systems need to function effectively,” she said.
A well-balanced diet, Lazo said, supports the growth and development of children and teenagers and helps with the ongoing maintenance and repair of tissues throughout life.
She noted that nutrition boosts immune function, helping the body defend against infections, illnesses and chronic diseases. Proper nutrition ensures the efficient functioning of organs such as the heart, brain, liver, kidneys and digestive system.
“Carbohydrates and fats from food provide the energy necessary for daily activities and exercise,” explained Lazo.
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A balanced diet prevents obesity, diabetes, cancers
In addition, nutrition affects brain function and mood, and nutrient-rich diets improve mental health and cognitive function. Essential nutrients like calcium, vitamin D, and protein are critical 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 older people, proper nutrition supports independence and improves quality of life as they age. “Essentially, nutrition is essential to preserving health, preventing illness, and promoting wellness across all stages of life,” said Lazo.
What is a balanced diet?
So what exactly is a balanced diet?
According to Lazo, it includes a variety of foods from different groups: fruits and vegetables, proteins from both plant and animal sources, complex carbohydrates, dairy or dairy options, and healthy fats.
“Staying hydrated is also key. Water is the best option, but herbal teas and other non-sugary drinks can help with hydration,” she said.
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 issues, cardiovascular problems, digestive problems, and weak bones and muscles.
Deficiencies in vitamins can lead to mental disorders
Deficiencies in essential vitamins and minerals can lead to mental disorders such as depression and anxiety, and weaken the body’s ability to cope with stress.
One of the most common nutritional deficiencies is iron deficiency, especially among women. Iron is crucial for making hemoglobin, which carries oxygen in the blood.
“Iron deficiency can lead to anemia, which causes fatigue, weakness, pale skin, and difficulty concentrating,” Lazo explained.
To address iron deficiency, she recommends increasing the intake of iron-rich foods and optimizing factors that improve iron absorption.
“Whole foods sourced directly from nature are best. Avoid inflammatory foods like processed or factory-made products and focus on foods from the soil, ocean and land,” she said.
A balanced diet should include leafy greens, root vegetables, cruciferous vegetables, fruits, nuts, seeds, beans, legumes, whole grains, fatty fish, shellfish, lean meats, and poultry.
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How to keep nutrition on a budget?
For those looking to improve their nutrition on a budget, Lazo offers practical tips: plan meals ahead of time, buy seasonal produce, buy staples in bulk, and cook at home.
“Include affordable sources of protein such as beans, lentils, eggs, canned tuna or salmon, and tofu,” she suggested. “Limiting processed and convenience foods can save money and improve nutrition.”
When eating out or ordering takeout, a few strategies can help you make healthier choices. “Review the menu ahead of time and choose restaurants that offer healthier options,” she said.
Opt for grilled, baked, or steamed dishes, ask for modifications, portion control, and limit sauces and condiments.
“Choose water or unsweetened beverages, and be wary of additives such as sweeteners and desserts,” she said.
The importance of staying hydrated
Hydration plays a vital role in maintaining good health.
“Adequate hydration supports essential body functions, regulates body temperature, aids digestion, facilitates nutrient absorption, and helps eliminate waste products,” says Lazo.
It also promotes joint lubrication, skin elasticity, cognitive function, and mood regulation.
Nutrition impacts disease prevention and management by supporting immune function, reducing inflammation, regulating blood sugar and cholesterol levels, promoting heart and bone health, aiding weight management, supporting gut health, and the reduce the risk of certain cancers.
“A balanced and nutritious diet is critical to maintaining overall health and preventing chronic disease,” said Lazo.
Learn more about nutrition
For those who want to learn more about nutrition, Lazo recommends reliable resources such as the Nutrition-Dietitian Association of the Philippines, the Academy of Nutrition and Dietetics, the American Heart Association, the American Diabetes Association, MyFitnessPal, and the Mayo Clinic Nutrition and Healthy Alt. eat.
“Consulting with a Registered Dietitian-Nutritionist can provide personalized nutritional management based on individual needs,” Lazo suggested.
