MANILA, Philippines — As the holiday season approaches, the Department of Health (DOH) has called on Filipinos to exercise caution when indulging in holiday feasts. 

The agency offered guidelines for maintaining a balanced diet and preventing health risks associated with common holiday foods.

Foods to Limit: The “Three MA”

DOH Spokesperson Asec. Albert Domingo advised against excessive consumption of foods that are Maalat (salty), Mataba (fatty), and Matamis (sweet). These food categories are linked to conditions such as high blood pressure, diabetes, and obesity, which can lead to serious health issues like heart disease and stroke.

“Excess salt can contribute to high blood pressure, while fatty foods may lead to cholesterol build-up, increasing the risk of heart attacks. Excessive sugar intake is also associated with weight gain and related complications,” Domingo said.

Tips for a Healthier Holiday Celebration

To encourage healthier eating habits, the DOH introduced the “TED” approach, named after the agency’s secretary, DOH Secretary Ted Herbosa:

1. T – Tamang Pagkain (Balanced Diet):
   • Follow the “Pinggang Pinoy” guideline: half of your plate should be fruits and vegetables, one-fourth carbohydrates, and one-fourth protein or lean meat.
   • Moderation is key for rice, sugary foods, and fatty dishes.
2. E – Ehersisyo (Exercise):
   • Regular physical activity is recommended to balance calorie intake from holiday meals.
3. D – Disiplina sa Katawan (Discipline):
   • Limiting alcohol consumption is encouraged, as excessive drinking can have various health risks.

Ensure food safety

Food safety remains a major concern during the holidays, with risks of food poisoning often linked to improperly stored or prepared dishes. Domingo offered the following tips for avoiding such issues:

• Use fresh ingredients, particularly for meat and seafood, and ensure they are sourced from trusted vendors.
• Avoid leaving food out for more than two hours, especially dishes with sauces or creams that are more prone to spoilage.
• Prepare sauces separately and add them just before serving to reduce the risk of foodborne illnesses.

Managing Noche Buena meals

Domingo also provided advice for families celebrating Noche Buena, where food may remain on the table for extended periods. He suggested timing meal preparation to ensure food is served at its freshest and refrigerating leftovers promptly to maintain quality.

“If families plan to eat at midnight, they should adjust their cooking schedule accordingly and be mindful of how long food sits out,” Domingo said. 

“Leftovers should be stored in the refrigerator once they’ve cooled down to prevent bacterial growth,” he said.