Nutrition Month is just around the corner this July. During Nutrition Month, schools, communities, and families across the Philippines come together to raise awareness about the importance of proper nutrition and maintaining a healthy diet.
Led by the National Nutrition Council, Nutrition Month is an annual celebration that reminds us that good food choices are essential for a strong, healthy nation.
What is Balanced Nutrition?
Balanced nutrition for Filipino families means consuming a variety of nutrient-dense foods that provide the essential nutrients for good health across all ages:
- carbohydrates
- proteins
- fats
- vitamins
- minerals
Five major food groups
A healthy diet includes all five major food groups: grains, fruits, vegetables, protein-rich foods like fish and meat, and dairy products. Each food group plays a key role in supporting growth, energy, a strong immune system, and overall development.
For instance, whole grains like brown rice and oats give long-lasting energy, while leafy vegetables and colorful fruits are packed with vitamin D, antioxidants, and other nutrients that protect the body.
Protein sources like eggs, lean meats, and legumes support muscle repair and brain function, which are critical during critical periods of cognitive development. Meanwhile, breast milk remains the gold standard for infants, offering good nutrition and protecting babies from illness.
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Are Filipinos Getting the Right Nutrition?
Despite the importance of good nutrition, recent National Nutrition Survey findings show that many Filipino households continue to struggle to meet the specific nutritional needs of their families, especially children.
According to the Philippine Statistics Authority, malnutrition remains a serious concern in both rural and urban areas.
UNICEF Philippines reports that the country has one of the highest rates of overweight children and obesity in Southeast Asia, even while undernutrition persists among school-age children.
The National Nutrition survey reveals that these issues are compounded by unhealthy eating habits, limited access to nutritious food, and a lack of awareness of what a balanced diet really means.
Misconceptions About a Balanced Diet
Many Filipino families still hold onto nutrition myths that can compromise health.
Consumption of cooked rice is enough to sustain energy and growth
One common nutritional misconception is that eating a lot of cooked rice is enough to sustain energy and growth. While rice is a staple in the Filipino diet, relying on it too heavily without including other nutrient-dense foods leads to a lack of essential nutrients.
You could explore alternatives to add to a balanced diet, like whole grains, which include more essential nutrients.
Healthy eating is expensive
Another misconception is that healthy eating is expensive. In reality, affordable foods like kamote (sweet potatoes), malunggay (moringa), and mongo (mung beans) are excellent sources of nutrients that meet the nutritional needs of every age group, especially children.
Why Nutrition Matters for All Age Groups
Physical and cognitive development for children
Malnutrition in children affects not just physical growth, but also cognitive development, mental health, and academic performance. When a child lacks essential nutrients, it can impair their learning ability, emotional regulation, and even behavior.
Development of chronic diseases for adults
Adults, meanwhile, risk developing chronic diseases if they ignore the importance of balanced nutrition. Addressing these issues now ensures that our Filipino families remain strong, productive, and resilient in the future.
Whether you live in the city or province, it’s possible to eat well and stay healthy by being more mindful of the food you eat on a daily basis.
How to Achieve Balanced Nutrition in the Filipino Household
Good nutrition is at the heart of a healthy life. For Filipino children and adults alike, making the right food choices not only affects physical growth but also mental health, emotional development, cognitive development, and a child’s ability to learn and thrive.
In fact, proper nutrition plays a key role in Filipino children’s success at school, adults’ work performance, and the elderly’s quality of life.
Here are simple, realistic tips to help families achieve adequate nutrition and create a culture of healthy living at home:
1. Serve a Variety of Food from All Food Groups
Encourage meals that include components from all five food groups to ensure you’re getting all the essential nutrients. A balanced diet should include variety.
You can get a healthy amount of essential nutrients like protein, vitamin D, omega-3, and complex sugar by eating items from all the nutritional food groups.
For example, a simple breakfast of cooked rice, egg, and sautéed vegetables can be paired with fruits and a glass of milk to provide a wide range of nutrients. Rotate protein sources like fish, tofu, chicken, and legumes to keep meals interesting and balanced.
2. Prioritize Whole and Unprocessed Foods
Limit instant noodles, sugary drinks, and processed meats. Instead, prepare meals using fresh, whole ingredients.
Include more nutritious whole foods like vegetables, fruits, and whole grains in daily meals. These help prevent chronic diseases such as heart problems and diabetes later in life.
Fresh produce helps boost the immune system and can help families stay healthy in critical periods.
3. Observe Portion Control
Eating the right food also means eating the right amount. A balanced diet should have all the nutritious food groups in healthy amounts.
Many Filipino children and adults overconsume certain food groups like carbohydrates while lacking in vegetables and fruits.
In a rice-eating country like the Philippines, there’s a real risk of overeating carbohydrates. This can lead to overweight children who may develop obesity as they age.
To support your child’s growth and development, follow the recommended food plate models provided by the National Nutrition Council to help balance meals and create a healthy diet.
4. Teach Proper Nutrition Early
Educate school-age children about the importance of a healthy diet through meal planning, gardening, eating whole foods, or even simple cooking sessions.
This empowers them to make informed food choices even outside the home and builds a positive relationship with food.
5. Stay Hydrated and Practice Good Sanitation
Good nutrition isn’t just about eating. Clean water, proper food handling, and good hygiene and sanitation play vital roles in preventing illnesses and ensuring nutrients are absorbed properly.
Good nutrition should be complemented with proper hydration. Experts suggest drinking at least 3 liters of water a day.
Always pair nutritious food with clean drinking water and safe kitchen practices to help you stay healthy.
6. Support Breastfeeding and Maternal Nutrition
For infants, breast milk is their main food source. It’s also their key source of adequate nutrition for the first six months.
This means that pregnant and breastfeeding mothers also need extra nutrients such as iron, calcium, and vitamin D to support both their health and their baby’s growth. Choose whole grains, fresh fruits and vegetables, and rich protein sources.
7. Participate in Nutrition Month Activities
Every July, the Philippines observes Nutrition Month, a campaign led by the National Nutrition Council and UNICEF Philippines to raise awareness about proper nutrition.
Join local seminars, cooking contests, and educational activities that encourage healthy practices in the home and community. Include your children in these nutritional awareness activities to arm them with knowledge on good nutrition they can practice as they age.
Camella: A Community That Supports Healthy Living
Balanced nutrition is more than just eating three meals a day; it’s about choosing nutrient-dense foods that support long-term health for the whole family.
In its mission to uplift the overall well-being of Filipino families, Camella, one of the most trusted housing brands in the Philippines, recognizes that health and wellness begin at home.
Our developments are master-planned with green spaces, walkable streets, and access to clean water—all essential to promoting good nutrition and well-being.
Camella communities are designed to give Filipino families a safe, clean, and health-supportive environment where they can grow nutritious gardens, prepare home-cooked meals, and teach their children the importance of eating the right food.
With nearby access to local markets, schools, and healthcare centers, Camella empowers families to meet their specific nutritional needs and live fuller, healthier lives.
With the right knowledge, conscious habits, and a supportive environment, every Filipino household can stay healthy and enjoy the benefits of a healthy diet.
