VOLUME 9 • ISSUE 11 • NOVEMBER 2015
Refreshing Your Health
JUNK THE JUNKFOOD • Whole foods • Know your portions • Follow your cravings
Junk the junkfood JUNKFOOD GOT ITS NAME FOR A REASON. SO INSTEAD OF STUFFING YOURSELF WITH VERITABLE JUNK, WHY NOT TAKE A PEEK AT SOME MORE NUTRITIOUS OPTIONS! Junkfood is the epitome of unhealthy eating. It is filled with everything your doctor
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told you not to eat: simple sugars, loads of fat and cholesterol, preservatives and other additives, and tons of salt. Admit it—everyone loves a home-cooked meal, and given the choice, we would choose that over junkfood, right? This issue will help you make the healthier choices when it comes to mealtime.
A SLICE OF ORANGE
VOLUME 9 • ISSUE 11 • NOVEMBER 2015
Whole foods One of the best ways to ditch the junk is to start thinking of whole foods. These are foods that have undergone very little or no processing. Because of the lack of processing, you get these 4 benefits: 1. Phytochemicals processing can destroy healthy plant chemicals, such as lycopene (found in tomatoes) and anthocyanin (found in deep-colored berries and some grapes).
3. Good fats found in fish, and not in cooking oil. 4. Fiber whole plant foods are rich with these.
2. Vitamins and minerals processing also destroys or washes these nutrients away. What are examples of easy-to-eat whole foods? Here are what’s on top of the list:
Know your portions When having meals, portions are important. Junkfoods do not have portions. The amount and proportions you are supposed to eat are dictated to you already by the menu and packaging. To help Filipinos know the proper portions of a meal, the Food and Nutrition Research Institute of the Department of Science and Technology came up with Pinggang Pinoy. This is a guide on how much of each kind of food you should have on your plate every meal. Step 1: Divide your plate into two equal halves. One half is for the fruits and vegetables. The other half is for the carbohydrates and meat.
Fruits – a fruit contains from 50 to 200 calories per serving, which is enough to energize you as a quick snack. Bananas, oranges, apples, fresh pineapple chunks, grapes and other fruits are quick and easy to eat. Remember though that a serving is only as large as a cup.
Eggs – an egg has a lot of vitamins and protein to build up your strength and energy. Eat them boiled, or fried with a little oil (just dab the excess out).
Step 2: You may fill up your first half with fruits and vegetables BUT make sure the vegetables are more than the fruits. Step 3: You may fill up the second half with carbohydrates and meats BUT make sure that the carbohydrates are more than the meats (because you need energy to survive). A good estimate: the carbohydrates should be around double the meats.
PINGGANG PINOY Healthy food plate for Filipino Adults
Steamed vegetables – packed with fiber, steamed veggies are heart-healthy, and healthy for the waistline. Hate the bland taste? Add a small dab of low-fat margarine and some salt or pepper to taste. Sweet potatoes – Kamote has a lot of fiber and vitamins. Plus, its texture is more satisfying than potatoes. Boil them then cut into strips or mash them.
Meats – Western cultures have been known to eat slabs of fish and beef, or chicken/fish fillets. What makes these dishes unhealthy is the way they are cooked, if they are fried or filled with butter. Instead, grill them using a kitchen griller with some seasoning to taste, and you have a protein-rich meal.
A SLICE OF ORANGE
VOLUME 9 • ISSUE 11 • NOVEMBER 2015
Follow your cravings A lot of us eat junkfood not because we are hungry, but because we are craving. In many instances, cravings are because you are dehydrated. So if you have a craving, first drink a tall glass of chilled water—and wait. If you still have craving after a few minutes, then your craving may mean that your body is missing some essential nutrients.
If you are craving …
You may be …
Instead, eat …
Chocolates
Low in magnesium
Nuts, fish, leafy veggies
Sweets
Having blood sugar fluctuations
High-fiber fruits, such as bananas or oranges
Salty foods
Stressed out
Corn, mushrooms, broccoli or yoghurt (rich in B vitamins and potassium)
Meats
Low in iron
Go ahead, eat meat, but do not fry.
Cheese (or pizza)
Low in essential fatty acids
Fish or nuts
Remember, there are a lot of foods out there that are healthy for you. It’s just a matter of knowing what to eat, and enjoying your feast.
ActiveLink is an employee benefits management firm focused on corporate healthcare benefits. Our thrusts are to deliver a cost-efficient HMO plan and to ensure successful implementation through excellent customer service support and the use of our benefits portal (www.benefitsmadebetter.com).
Email us at inquiries@activelinkbenefits.com or call us at 8174606, and let us know when we can share our strategy. Let us help you make your benefits better!
Looking to enhance your corporate healthcare benefits? E-mail us at benefits@activelinkbenefits.com. The information in this newsletter is not intended as a substitute for professional medical care. Consult a doctor for all matters relating to your health, particularly for symptoms that may require diagnosis or medical attention. © 2015 ActiveLink
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A Slice of Orange
is a newsletter designed to help clarify basic health information and offer juicy tips on uplifting your health.
Editorial team Alvin Delfin Christine Llenes-Delfin Ivan Olegario, MD