ILOILO City – With lifestyle-related illnesses continuing to rise among Ilonggos, the Iloilo City Health Office – Nutrition Center has launched a holiday health campaign warning residents against excessive eating, sugary drinks, and oily food this Christmas season.
Through its “Ligtas Christmas Handaan” initiative, city nutrition officials are urging households to rethink traditional holiday menus, stressing that unchecked indulgence during celebrations can worsen cases of hypertension, diabetes, obesity, and other non-communicable diseases that already burden many families.
Nutritionist Bernadette Tangao said the campaign aims to provide practical, realistic ways for households to enjoy Christmas meals without compromising health.
“This holiday season, we want to spread information and provide practical ways to ensure that what we eat — and what our families eat is healthy. During Christmas, it’s unavoidable that our tables are filled with sweets and fatty food. Through healthy handaan, we’re giving tips to make sure families are consuming healthier meals,” Tangao said.
Tangao cautioned against excessive consumption of sweets, fried food, alcohol, and sugary beverages, noting that these contribute directly to the spike in lifestyle-related diseases seen after the holidays.
“We can avoid too many sweets, let’s take it slowly and stay away from fatty or oily food. Instead of frying, we can bake, grill, or boil. Those are simple alternatives but they make a big difference,” she said.
She also warned that overeating during reunions and parties poses serious health risks.
“We prepare so much food because of the occasion. But we should eat in moderation,” Tangao said.
Sugary drinks and alcohol were likewise flagged as major contributors to post-holiday health problems.
“Avoid sugary drinks, drink more water. And alcoholic beverages raise our sugar levels. Anything we consume in excess harms the body,” she said.
Tangao pointed out that many Ilonggos are already grappling with chronic conditions, making moderation even more critical during celebrations.
“We want families to avoid these diseases, especially now that many of our kababayan are dealing with high blood pressure, diabetes, and weight problems,” she added.
As a guide, Tangao encouraged families to follow Pinggang Pinoy, emphasizing smaller rice portions and increased intake of vegetables and fruits.
“One cup of rice is enough. Add more vegetables and fruits, and choose viands that are not oily,” she said.
She stressed that healthier food choices do not need to be complicated or expensive.
“If we want dessert, pick the options with less sugar. Instead of frying your viand, bake it, boil it, grill it. These are healthy choices we can introduce at home,” Tangao said.
The nutritionist also highlighted the vulnerability of senior citizens to sudden spikes in blood sugar and blood pressure, while underscoring the importance of instilling healthy habits in children.
“Older people are more vulnerable, sugar rises quickly, blood pressure rises quickly. So that’s what we try to prevent. For children, prevention is better than cure. Teach them healthy habits now — not only this Christmas but all year,” she said.
Tangao said physical activity should complement mindful eating, even during festivities.
“Exercise should not be avoided. Walk after eating. We have many parks – take a walk before going home if you’ve eaten a heavy dinner,” she said.
She stressed that the campaign is not meant to dampen holiday cheer, but to protect families from preventable illness.
“Through healthy handaan, we make sure we’re eating better and avoiding sickness. Let’s enjoy Christmas, but let’s stay healthy, too,” Tangao said./PN
