The world has been experiencing COVID-19 pandemic for more than two years already which has contributed to the number of people being overweight and obese due to measures adopted to reduce the spread of infection (World Health Programme). For the last two decades, overweight and obesity prevalence has been steadily increasing in the Philippines. Together with the Department of Health and other organization, the National Nutrition Council aims to prevent and manage overnutrition for both children and adults.
Overweight and obesity or overnutrition have short and long-term health consequences then later lead to a reduced quality of life. Overnutrition can be prevented in several ways.
First, it should start in the first 1,000 days of life from the pregnancy. Mothers should ensure consumption of nutritious and balanced meal for their baby to receive the sufficient vitamins and minerals as well as adequate calories. From birth to the baby’s 6th month, exclusive breastfeeding must be practiced which also lessens the risk of undernutrition. According to a major study by WHO involving 16 countries, breastfeeding can cut the chances of a child becoming obese by up to 25%. Breastfeeding has a strong protective effect against obesity. Later, after 6 months feed the child with appropriate complementary foods along with breastfeeding.
Second, eat a variety of foods with moderation and balance. The Pinggang Pinoy recommends 33% of the plate for vegetable, 17% fruits, 33% carbohydrates and 17% protein. The World Health Organization (WHO) advises reducing the number of calorie-intake from fats and sugars.
Third, have a regular exercise of at least 60 minutes per day for children and at least 30-60 minutes per week for adults (PNGPA). To ensure safety and healthy physical activity, the Philippine National Guidelines on Physical Activity (PNGPA) released ten guidelines to follow:
- An evaluation of physical activity readiness must be made before engaging in any physical activity and clearance from a physician is recommended if you want to engage in more rigorous physical activity;
- To ensure safety, clearance from a physician is also needed for people with illnesses that may contraindicate exercise;
- If deemed healthy, exercise should progress slowly and within comfortable effort levels;
- Stop if dizziness, nausea, shortness of breath, and chest pains occur;
- Reduce the intensity of the exercise or stop totally if there are physical or verbal manifestations of severe fatigue, cramps, and joint and muscle pains;
- Keep a daily record of physical activity for monitoring;
- For implementing personnel, allow the participant to stop when he requests at any point to do so;
- Drink 250 ml of fluid every 15 to 20 minutes of activity to ensure proper hydration;
- Wear proper attire and footwear for thermal stress management and prevention of injuries; and
- Allow ample recovery time after physical activities.
Eating a healthy diet alone does not guarantee weight loss. Nor does physical activity alone guarantee that a person will lose weight. We must keep in mind that we should spend through physical activity the calories that we consumed through food.
Moreover, the community can help promote proper nutrition by growing vegetables and fruit-bearing trees. The community can also provide access to recreational physical activities, and safe play areas for children, and other infrastructure to encourage physical activity. Parents are encouraged to limit exposure of children to television, computers, and other electronic gadgets to no more than two hours a day. The food industry must also self-regulate the marketing of foods and non-alcoholic beverages, reformulate food products to reduce saturated fats, sodium and sugars, and follow nutrition labeling guidelines. Furthermore, national government agencies can help promote proper nutrition by developing and implementing food and agriculture policies to have an adequate supply of food particularly vegetables and fruits at affordable prices, regulate unhealthy substance of processed food, and disseminating information on good nutrition and a healthy lifestyle.
BELLA M. BASALONG
References:
Department of Health (2021)
Poor Diets, Failing Food Systems, and Lack of Physical Activity are Causing Overweight and Obesity in Children
World Health Organization (undated)
Obesity
National Nutrition Council (2015)
Talking Points “Timbang iwasto sa tamang nutrisyon at ehersisyo!”
Nutrition Nutrition Council (2019)
Talking Points “Kumain ng Wasto at Maging Aktibo, Push Natin ‘to!”
