July is declared as the National Nutrition month to create awareness on the importance of nutrition among Filipinos. This year’s theme, “Kumain ng wasto at maging aktibo…push natin ‘to!”, aims to encourage everyone to advocate and realize the importance of healthy diet, increased physical activity and reduced sedentary behavior.

Remember that Energy In=Energy Out! Energy In means food intake while Energy Out means physical activity. It should be balanced to prevent any excess calories that could lead to obesity. It is also important to know the three key principles to healthy eating: Balance, Moderation and Variety.

 Balance means to eat the recommended number of servings of food from each food group.

Moderation means eating the right amount of food; neither too much nor too little.

Variety means eating different foods from the different food groups, as well as within each food group. No single food can provide all the nutrients in your body.
Aside from these 3 principles, we should also know what kinds of food and the recommended proportion that should be consumed per meal. The Food and Nutrition Research Institute (FNRI) created a tool to visualize a healthy food plate which is the Pinggang Pinoy (see image above). It is a food plate guide which recommends that one’s plate per meal should consist of Go (rice, bread, corn, oats, sweet potatoes, etc.), Grow (fish, egg, legumes, chicken, meat) and Glow foods (vegetables and fruits).

In addition to diet, another aspect of healthy lifestyle that we have control over is the physical activity. Healthy diet combined with regular physical activity helps achieve and maintain normal body mass index (BMI) as well as reduction of risk to cardiovascular diseases and diabetes (often associated with unhealthy lifestyle). For adults, it is recommended to have at least 150 minutes moderate-intensity aerobic physical activity or at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week. Examples of moderate-intensity physical exercise are brisk walking, dancing, gardening, and household chores while vigorous-intensity activity includes running, fast cycling, aerobics, and competitive sports.

Indeed, improving both physical activity and nutrition could possibly lead to better health outcomes. Since these two are modifiable risk factors, you can really do something about it. Just take one step at a time. You can start modifying your diet by selecting healthier options. You may opt to try Gardenia Whole Wheat Pandesal, made from all natural cracked whole wheat which is a delicious source of fiber that helps in the regulation of blood sugar levels and weight management as it delays gastric emptying time and makes you feel fuller. Moreover, it is also a source of calcium for strengthening of bones and teeth and it contains high levels of Vitamin A, B1, B3, Iron and Folate.

To enjoy it even more, you can try this healthy GARDENIA EASY EGGPLANT recipe:


cHo-38g pro-10g fat-23g CALORIES-400 kcal


4 slices Gardenia Whole Wheat Buns
25 grams Eggplant, Sliced and Roasted
10 grams Red and Green Bell Pepper, Roasted
1 clove Garlic, sliced
5 grams Kraft Eden Cheese, grated
20 grams Kraft Miracle Whip


  1. Slice into 2 and toast 4 slices of Gardenia Whole Wheat Buns.
    2. Rub garlic on the pieces of Gardenia Whole Wheat Buns.
    3. Spread Kraft Miracle Whip on the pieces of Gardenia Whole Wheat Buns.
    4. Arrange the slices of roasted eggplant and peppers on the pieces of Gardenia Whole Wheat Buns.
    5. Sprinkle Kraft Eden Cheese over the eggplant and peppers.
    6. Cover with Gardenia Whole Wheat Buns.

Always remember that it is not enough that you are only mindful of what you are eating, it is also important that you also make time to have a regular physical activity. So you must EAT WELL AND BE ACTIVE! 



National Nutrition Council (2019). 45th Nutrition Month July 2019 Talking points. Retrieved from