MANILA — As the holiday season fast approaches, health experts are once again reminding the public to opt for healthy eating habits by choosing to consume food in moderation.

Speaking to ABS-CBN News, Department of Health spokesperson Assistant Secretary Albert Domingo said that while food keeps Filipinos socially and culturally connected it would be prudent to avoid overeating, especially those which are high in sugar, fats, and oil.

“Ang sobrang asin ay pwedeng makapagpataas ng presyon. Ang sobrang asukal magkakaroon ka naman ng diabetes. Tapos yung taba naman, masarap ang lechon, pero yung sobra pwedeng dumikit yung langis sa pader ng ating mga daluyan ng dugo,” he said.

(Too much salt can heighten blood pressure while excessive sugar can lead to diabetes. Then eating fatty or oily food, can cause the oil to stick to the walls of our arteries.)

He reiterated the importance of sticking to what they call as the “pinggang Pinoy” (Filipino plate) where only the inner portion of a plate is filled — half of which by fruits and vegetables; 1/4 by carbohydrates like rice, bread or pasta; and the other 1/4 by fats and proteins.

The health official said chronic, unmindful and excessive consumption of unhealthy food is the precursor of dreaded non-communicable diseases like hypertension and diabetes. 

Things can even take a turn for the worse if a person chooses to belay exercises and an active lifestyle altogether.

“Nagdagdag ka na nga ng pagkain, hindi mo pa sinusunog. Yan ang magiging dahilan ng labis na pagbigat ng katawan na nagiging sanhi ng metabolic diseases.”

(You’re putting on weight but you’re not burning it. That will be the reason for you to become overweight which can then lead to metabolic diseases.)

Binge eating or the frequent and uncontrolled intake of large amounts of food, according to the DOH, should always be avoided.

Dr. Dex Macalintal, a nutritionist, explained how he has been a witness to patients being rushed to emergency rooms of hospitals during the holiday season precisely because of overeating with some of them suffering from what he calls holiday heart syndrome.

He said aside from the “pinggang Pinoy” it would also help if people start by eating more of the the healthier options at the dinner table and work their ways slowly towards other types of food.

“Unahin ang gulay, then karne, isda, at saka unti-untiin ang carbo. Hindi rason na once a year lang itong pagtitipon na ito. Maaring matsambahan tayo ng sakit sa sa puso or stroke,” he said.

(Always start with the vegetables, then meat, fish and slowly to a low portion of carbohydrates. It’s not an excuse to say that the holiday season happens only once a year because that one instance of not eating healthy may lead to a heart attack or stroke.)

Aside from food, experts also cautioned the public to drink moderately, if any. However, the DOH remains firm in saying that there has been no scientific evidence to show any safe levels when it comes to alcohol intake.

While the effects of excessive alcohol may not lead to death, it can still cause a drunk person to act or decide poorly causing road accidents, among others, and lead to the loss of life.