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To all parents, "near and far". This is for you!

Eternal Gratitude: A Tribute to Parents

In the cradle of your arms, I found my first home,
Guiding me through paths unknown, like a beacon.
Your love, a radiant light in the darkest night,
Leading me towards what is just and right.

With every sacrifice, my heart swells with pride,
In every stitch of care, my soul’s joy resides.
Your eyes, pool of unwavering love and grace,
A bond so strong, time cannot erase.

Through laughter’s echo and tears gentle flow,
Your love endures, a steady unwavering glow.
For all you are and for all you do,
My gratitude shines bright and true.

To my parents, my guiding stars,
In your love, I find solace afar.
Thank you for every battle won.
In my heart, your love forever found.

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Let's continue to guide young minds to follow unceasingly what God commands. God bless!

Sharing my talk on Healthy Food Diet.

Talk on
Healthy Food Diet
Giovanni Battiste Leanardi School
Brgy. Pansol, Quezon City
Nov. 22, 2023
HELE Week

Magandang araw po sa ating lahat!

My first time to be here in this beautiful school. My first time, after so many years, to see again a former Maryknoll College High School student, now the principal of this school, Sister Vangie. It's nice to see you again and this time in your habit, Sister. Also my first time to give a talk face to face since the pandemic.

Thank you, for inviting me to be part of your HELE Week. You have a very enticing theme, Feast of Food Delight. When I saw your theme, I imagined tables and tables of delicious foods. It must be, because you have a number of excellent food evaluators/judges. You will not invite them with only a few dishes on the table. Right, Sister?

Today, I am fulfilling a request from Sister Vangie to give a short talk on healthy food diet.

Pero bago ako magsimula, kukumustahin ko muna mga magaaral natin. Kumusta na kayo? Kumain ba kayo ng agahan bago kayo pumasok o baka sabi nyo sa mga mommy nyo, di na po ako magagahan kasi madami ngayong pagkain sa school?

Yong mga nagagahan, anong kinain ninyo? Masaya ba kayo sa kinain ninyo? Sa palagay nyo, masustansya ba yong kinain nyo? Pano nyo alam na masustansya sya? Any volunteers who would like to share?

Maraming salamat! Eto para sa iyo kasi magaling ka.

Let me just give you some established facts about healthy diet and later on share a little about healthy food habits because the two are closely related. Food habits can make your diet healthy or unhealthy.

Let's start with the definition of the term 'diet'. There are a number of definitions depending on the context. But let me just limit my sharing on this definition.

In nutrition, diet refers to the sum of food you habitually consume: breakfast, lunch, dinner, and snacks. Lahat ng kinain mo sa isang araw.

Kaya parang mali yong sasabihin mong diet ako kong ang ibig mong sabihin di ka kakain kasi nagpapapayat ka. Di ba?

Another one is when somebody tells you, I only go for "sea food" but actually he means he eats anything he sees.

Okay. Let's get serious now.

A healthy diet is one that provides your body with the nutrients it needs to function well. It usually includes a variety of foods from different food groups, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.

Pag sinabing healthy fats, hindi dito kasama yong taba ng pork or beef. Pwedeng olive oil, canola oil, and the likes. Mas expensive nga lang and mga ito.

There are five important things to remember about healthy diet:
1. There is no single food that can provide you with all the nutrients you need to be healthy. That is why it is important to eat a variety of foods from different food groups, such as fruits, vegetables, grains, protein, and dairy. This way, you can get a range of vitamins, minerals, antioxidants, and other beneficial compounds that support your health.
2. There is no one-size-fits-all approach to a healthy diet. Different people have different needs and preferences. For example, children like you need more calories, protein, calcium, and iron than adults, because you are growing and developing.
Similarly, pregnant and breastfeeding women need more folate, iron, and iodine than other women, because they are supporting the growth and development of their babies.
Moreover, people may have different dietary preferences, such as vegetarian, vegan, gluten-free, or low-carb, that influence their food choices. Therefore, a healthy diet should be tailored to the individual’s needs and preferences, as long as it meets the basic nutritional requirements.
3. A balanced diet is a necessary but not sufficient condition for a healthy diet. To achieve a healthy diet, you need to balance not only the types of foods you eat, but also the quantity and quality of those foods, as well as your eating patterns and habits. You also need to consider your individual needs and goals, such as your age, weight, medical conditions, allergies, or preferences.
4. A healthy diet is about calories and variety. It is important in maintaining good health and reducing the risk of chronic diseases such as heart disease, diabetes, and cancer. As I already mentioned, a healthy diet should include a variety of foods from different food groups, such as fruits, vegetables, legumes, nuts, whole grains, and foods from animal sources like meat, fish, eggs, and milk.
5. A healthy diet is all about balance and moderation. It should be the right kind in the right amount. We should also give importance to plant-based foods like vegetables, fruits, beans, and nuts. Diversify your diet by cooking meals at home.

Preparing and eating foods are basic activities of all human beings, young and old. Our health and fitness are directly proportional to our food habits. However, there are times when we forget what we should eat and what we should not. And when that happens, you only need to remember three key words...Healthy Food Habits. Healthy food habits refer to our eating practices that are good for our physical and mental health.

Let me now shift a little to food habits.

As young kids, you were taught about healthy food habits because health is considered as one of the most crucial parts of life. No matter how rich you are and how much food you have on your dining table, if you are not healthy, there is no way you can live your life to the fullest. Remember the saying "health is wealth?" You should always have it in mind.

Food and eating are some of the most discussed topics around the globe. There are many dishes to choose from. But have you ever thought about which one of them is healthy for you and which one is not? Most of the time we are just involved in eating tasty and delicious foods without gathering information about their nutritional value. If you are not doing this yet, today is the right time to be more conscious about it. It's your HELE week, remember?

To develop healthy food habits, we need to understand what the body needs to be healthy. In the same manner that we need to know the requirements of a car to run smoothly.

Ang isang sasakyan hindi aandar ng maayos kong walang gas, baterya, tubig langis at iba pa in the right kind and right amount.
Our body needs some vitamins, minerals, proteins, carbohydrates, and more, which are abundant in the different kinds of foods that we eat. Our food should be varied because not one food contains all the nutrients, we need to become healthy and sound.

So how can we develop healthy eating habits and get all the nutrients that our body needs to perform its major function which is to sustain life? Let me share with you some pointers.
1. Avoid eating too much junk foods. These are foods that contain high levels of fats, salt or sugar, and lack nutrients such as fiber, vitamins, and minerals. They do not play a role in healthy eating, especially if you eat too much of them. They are also known as empty calorie foods. They can cause tooth decay by eroding the enamel and promoting bacterial growth, among others. It is recommended to limit the intake of junk foods and choose healthier alternatives, such as boiled saba, kamote, peanuts, home-made fruit juices, and water.
2. Avoid eating too much processed foods. These are foods that have been altered from their natural state by adding or removing ingredients, such as preservatives, flavors, colors, sweeteners, fats, salt, or sugar. They can have many negative effects on our health and well-being.
3. Avoid packaged foods. These are foods that have undergone some form of chemical processing, such as adding artificial ingredients, preservatives, colors, or sweeteners. They are often convenient, cheap, and tasty, but they can also have negative effects on your health.
4. Don’t drink too much cold drinks. Drinking cold water is good but may also pose some risks if you drink a lot, like headaches and nasal congestion.
5. Eat one food item at a time. It enables you to enjoy the taste and texture of each food to the fullest as you are not distracted by other flavors or sensations.
6. Eat your meals at a regular time. Eating on a regular schedule supports our biological patterns (circadian) that regulate our physiology, metabolism, and behavior.
7. Drink a lot of water. It helps keep our body to a normal temperature, lubricate and cushion joints, protect our spinal cord and other sensitive tissues, and get rid of wastes through urination, perspiration, and bowel movements.
8. Drink milk and healthy shakes. They are good sources of quality protein, which is essential for our diet, development, and immune function. Milk contains all nine essential amino acids, and healthy shakes can include other protein sources, such as yogurt, nuts, seeds, and the likes.
9. Eat green vegetables and pulses/legumes every day. They are good sources of protein which is essential for building and repairing our muscles, bones, skin, and other tissues. Legumes also contain amino acids, which are the building blocks of protein.
10. Eat fruits daily. They contain a lot of vitamins, minerals, antioxidants, and phytonutrients that work together in the body to increase our immune system and ward off the attack of harmful bacteria and viruses.
Phytonutrients are natural chemicals or compounds produced by plants. Examples are carotenoids and flavonoids. Your HELE teachers can explain their importance and functions.
Make it a habit to fill half of your plate with colorful vegetables and fruits. The more veggies – and the greater the variety – the better.
Remember, eating a variety of foods keeps our meals interesting, flavorful, and nutritious. It’s also the key to a healthy and balanced diet because each food has a unique mix of nutrients like carbohydrate, protein, and fat (mac­ronutrients) and vitamins and minerals (micronutrients).
What I shared is just a small tip of the iceberg because there are a lot of things to talk about when it comes to this topic, but Sister Vangie's instruction is very clear "short talk lang about healthy food diet." Pero sinamahan ko pa rin nang kaunti about healthy food habits. Okay lang, Sister?

When she was my student, she had to follow my instructions in class. Now, she's not just a teacher but also a principal, so all the more I should follow her instructions. Right Sister? Also, your HELE teachers will discuss more on this in your HELE class.

Before I end my sharing, can I have three volunteers, one from each grade level, to mention one of the things you need to remember about healthy diet.

Maraming salamat at nakinig pala kayo. So let me surprise you a little with simple gifts.

Thank you for listening despite the mind and tummy boggling smell of delicious foods prepared for your food tasting and enjoyment. I hope I did not destroy your appetite.
I also hope you learned something new today.

MARAMING SALAMAT!

References:
https://www.medicalnewstoday.com/articles/322268
https://www.who.int/news-room/fact-sheets/detail/healthy-diet
https://www.bing.com/search?pglt=2081&q=healthy+food+habits&cvid=f2854ca57a69450299fccd7831c46cd8&gs_lcrp=EgZjaHJvbWUyBggAEEUYOzIGCAEQRRg5MgYIAhAAGEAyBggDEAAYQDIGCAQQABhAMgYIBRAAGEAyBggGEAAYQDIGCAcQABhAMgYICBAAGEDSAQkxMTQ3OGowajGoAgCwAgA&FORM=ANNTA1&PC=ACTS
https://www.eatingwell.com/article/7938737/top-healthy-eating-habits-according-to-a-dietitian/

Shout out to my newest followers! Excited to have you onboard!

Ogbodu Elohor, Ifeoma Anyaohaigbokwe

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