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GMA Network
a day ago
- Entertainment
- GMA Network
Honoring Philippine Independence: The deeper meaning behind Vin d'Honneur
In celebration of the 127th anniversary of Philippine Independence, members of the diplomatic corps, esteemed public officials, Filipino fashion designers, and select guests gathered at the Malacañang Palace for the Vin d'Honneur hosted by President Ferdinand "Bongbong" Marcos Jr. and First Lady Louise "Liza" Araneta-Marcos. Held biannually since 1987, the Vin d'Honneur is an official reception hosted by the President of the Philippines to mark the New Year and Philippine Independence Day. This year's celebration centers on the theme "Kalayaan. Kinabukasan. Kasaysayan." which translates to "Freedom. Future. History." The theme melds history, patriotism, and culture as "a tribute to the legacy of Filipino heroes while inspiring hope for a stronger and more united future." The President and the First Lady led the meaningful reception on June 12, warmly welcoming the members of the diplomatic corps, most of whom donned elegant iterations of Terno created by some of the country's distinguished fashion designers. According to the First Lady, it was a "heartwarming" moment to see the diplomats wear Filipino creations at the Vin d'Honneur. "A simple gesture, but one that spoke volumes about appreciation, solidarity, and love for our culture. Nakakataba ng puso. Maraming salamat po," she wrote on Instagram. The beauty of Terno Terno refers to a Filipiniana attire traditionally designed with oversized butterfly sleeves. For Vin d'Honneur, Filipino designers brought their A-game in crafting traditional Terno with a modern twist for the members of the diplomatic corps. Francis Libiran dressed Australian Ambassador to the Philippines Hae Kyong Yu in a striking cerulean blue Terno. Per Libiran, the color choice is an ode to "the vast waters that unite our nations." The designer also added an intricate embroidery of native Australian flora and traditional Filipino patterns as a subtle nod to the friendship between the Philippines and Australia. Speaking to GMA News Online, Ambassador Yu said that "she felt like a true Filipina" while wearing a Libiran creation. "I have enjoyed wearing all kinds of Filipiniana in my three years in the Philippines, and I am always drawn to the iconic butterfly sleeves," she said. "To me, they represent the beauty and strength of empowered women," she added. Libiran also created a beautiful ensemble made of Dupioni silk for Romanian Ambassador Raduta Dana Matache. "The embroidery intertwines Romanian lace-inspired motifs with Filipino baroque elements, symbolizing the blending of heritage and mutual respect," said Libiran. Meanwhile, Lulu Tan-Gan created a silhouette using a mix of silk, abaca, and piña in the moss gray gown for Hungarian Ambassador Titanilla Tóth. The skirt features a sculpted top layer of abaca draped and twisted over a piña apron to create movement, depth, and texture. For a pop of color, Tan-Gan added a handcrafted abaca floral brooch in bright cerise. On the other hand, Dennis Lustico drew inspiration from the personalities of New Zealand Ambassador to the Philippines Catherine McIntosh and Singaporean Ambassador to the Philippines Constance See for their Terno numbers. For Ambassador McIntosh, Lustico got inspiration from the summer breeze and the vast openness of New Zealand's vista. As for Ambassador See, the designer used different textures and patterns to pay homage to Singapore's multi-racial and rich cultural mix. The Philippines' achievements at the forefront More than the diplomatic formality, the Vin d'Honneur gathering has become synonymous with reflecting and acknowledging the country's progress through the years. In his speech during the Independence Day Vin d'Honneur, Marcos reaffirmed his mission for the Philippines in "building bridges, not walls." "Our engagements with the world are geared towards building peace and cooperation and to foster enduring partnerships," he said. "We forge alliances that are based on mutual respect, reciprocity, and shared goals," he added. Marcos also shared key highlights of the country's progress in terms of the economy and inflation rate. "I am pleased to note that the Philippine economy grew 5.4% in the first quarter of 2025 and is among the fastest in the ASEAN region despite rising global volatilities," he said. "On inflation, I am proud to announce that the inflation rate dropped to 1.3% in May of 2025, which is the lowest since November of 2019." A space for building partnerships and connections The Vin d'Honneur is also a space for fostering meaningful partnerships and connections. It is a chance for diplomats and government officials to reaffirm ties, spark new conversations, and explore opportunities for collaboration. For the Singaporean Ambassador See, Vin d'Honneur was the perfect setting where leaders, diplomats, and friends of the Philippines "come together in a spirit of celebration and dialogue. "An event like this reminds us that the foundation of strong partnerships often lies in shared moments, personal connections, and a deep appreciation of each other's stories," See told GMA News Online. "Diplomacy is not just built in official meetings — it grows in spaces where trust and friendship are nurtured," she added. During the event, Marcos expressed his heartfelt gratitude to the diplomats for their continuous support of the Philippines. "I would like to take this opportunity to thank the members of the diplomatic corps for continuously working and supporting the Philippine government on its many economic initiatives and endeavors, especially strengthening our bilateral ties in key areas of mutual interest, including people-to-people linkages as an important foundation for our strong cooperation," the President said. "Over the next six months and throughout the whole of 2026, we look forward to active collaboration with you as we prepare to chair the Association of Southeast Asian Nations," he added. A spotlight on Filipino hospitality and cultural grace What makes Vin d'Honneur truly memorable is how it offers firsthand the essence of Filipino hospitality. The curated menus highlighting regional flavors, Filipino music, and craftsmanship all represent the Philippines as a gracious and proud host. Australian Ambassador Yu noted that from the moment the President and the First Lady welcomed her into the event up to the spectacular cultural performances and delicious food, it was "an amazing showcase of the Philippine pride and culture, expressed through warm hospitality and friendship." "The tone and format of the Vin d'Honneur definitely deepened my appreciation of Philippine Independence Day," Yu said. "It also reminded everyone present that the Philippines' hard-fought independence will always be cherished and celebrated." She also commended the President and the First Lady for devoting time to welcoming every ambassador "one by one," which "best exemplifies Filipino hospitality." "Having so many ambassadors and members of the diplomatic corps gathered like that, alongside Cabinet Secretaries, Senators, members of Congress, and other senior officials, is very special and naturally fosters the spirit of camaraderie amongst us all," she said. Echoing Ambassador Yu's sentiments, Ambassador See said that Filipino hospitality is "known around the world." "At the Vin d'Honneur, that spirit was on full display. The ambiance was elegant, and conversations flowed easily," See said. Honoring Philippine Independence, strengthening the nation through community Hosting the Vin d'Honneur to celebrate the Philippine Independence Day is part of the government's continued commitment to creating a space where nations unite not in opposition but in solidarity. The presence of diplomats and world leaders symbolizes the collective effort in building one's nation. For Ambassador Yu, the Vin d'Honneur is among the events that allow the diplomatic community to be one with the Philippines in celebrating its independence, "as friends as well as colleagues." "We can take a moment to look back and reflect on the Philippines' hard-fought independence and the value of sovereignty," she said. "But we also look forward to the future the Philippines wants to build and how allies and friends, like Australia, can work in partnership to achieve it," she added. She also said it was her last Vin d'Honneur as an Australian Ambassador to the Philippines, so she savored every moment she had spent with the President and the First Lady. The Vin d'Honneur is just among the gatherings in the country that remind us that the Philippines is not alone in its goals and aspirations. It spotlights the human side of diplomacy, rooted in relationships, trust, and the collective effort to build a better future. Ambassador Yu said that hearing the President speak about the Philippines' commitment to diplomacy and development partnerships reinforced her confidence that Australians are on the right path, working alongside Filipino partners, friends, and neighbors "to create a region that is peaceful, stable, and prosperous." Meanwhile, Ambassador See shared that this year's reception felt especially meaningful coming shortly after the productive official visit of Singapore Prime Minister Lawrence Wong to the Philippines in early June. "It affirmed the depth of our bilateral relationship and the warm ties between our peoples," said See. At the end of his speech, the President invited everyone to raise their glasses in a toast "to our enduring friendships and to continuing deepening of ties between our countries and our peoples." This biannual toast tradition at the Vin d'Honneur also served as a tribute to the dedication of workers, educators, healthcare professionals, and Overseas Filipino Workers who continue to uplift the country — a moment of recognition and appreciation for their hard work and contributions to the nation's progress. —CDC, GMA Integrated News
GMA Network
2 days ago
- Politics
- GMA Network
PH gov't considering raising alert levels in Israel, Iran amid conflict
A drone photo shows the damage over residential homes at the impact site following missile attack from Iran on Israel, in Tel Aviv, Israel June 16, 2025. REUTERS/ Moshe Mizrahi The Philippine government is considering raising is alert levels on Israel and Iran as attacks between the two countries continue. 'We are considering the same, but in fact, we are already acting as if both countries were on Alert Level 3 or voluntary repatriation,' Foreign Affairs Undersecretary Eduardo de Vega told GMA News Online. He added that the Philippine government is looking into the situation of the affected areas and the safety of Filipinos before raising the alert levels. Israel is currently at Alert Level 2 or restriction, which is issued if there are real threats to the life, security, and property of Filipinos arising from internal disturbance, instability, or external threat. Meanwhile, Iran is under Alert Level 1 or precautionary, which is issued when there are valid signs of internal disturbance, instability, and/or external threat to the host country. Israel launched the air war on Iran last Friday, calling it a "preemptive strike" to stop the Islamic republic from developing a nuclear weapon. Iran, which maintains that its nuclear program is purely for civilian purposes, is a signatory to the Non-Profileration Treaty, while Israel is not. The DFA earlier said 26 Filipinos may be repatriated from Israel this weekend via border crossing into Jordan since flight operations are currently suspended. They are among the 150 Filipinos who have expressed willingness to leave Israel. Meanwhile, the DFA is arranging the repatriation of 17 Filipinos who want to leave Iran. The Philippine Embassy in Tehran is also working on sending its non-essential diplomatic staff back to the Philippines. — BM, GMA Integrated News
GMA Network
2 days ago
- Health
- GMA Network
Common fitness mistakes and how to avoid them, according to gym coaches
When it comes to fitness, you can always begin again. You may stumble in consistency once in a while, but you can always come back and pick up where you left off. But whether you're stepping into the gym for the first time or returning after a break, there are common mistakes to watch out for. In this exclusive GMA News Online article, fitness coaches Justin Hernandez and Antonio Sietereales give a rundown of common mistakes to avoid when working out and tips to make your workouts at the gym effective. Picture this: It's your first day at the gym, and you want to make the most of it. After all, gym memberships don't come cheap. So, you try to use as many machines and pieces of equipment as you can. But what are the things to be mindful of when building a fitness routine? Wrong form According to Hernandez, the first Filipino male CrossFit Games athlete and head coach at Gold's Gym powered by Metcon at Venice Grand Canal Mall, one of the most common mistakes people make at the gym is doing too much too soon and pushing themselves too hard, too fast. One thing to remember for a routine to be effective is to be mindful of your proper form. "Proper form is always our top priority," Hernandez said. "The better your form, the more effective your results will be, and it helps keep you injury-free." Once you've mastered proper form, the next step is to maintain it consistently with every rep before eventually adding intensity. "Even the simplest exercises, like push-ups, squats, and planks, are often mis-performed because people don't give [proper form] enough attention," he said. He also said that mindset plays a crucial role in building a sustainable fitness routine. "Getting fit isn't easy, so having the right mindset is key," he said. "Your mindset, your 'why' helps you stay consistent, especially when motivation fades or challenges arise." Rushing Meanwhile, Coach Sietereales reminds beginners that when it comes to fitness, "slow is fast." "Think of your body like a plant and training as watering it," he said. "If you're a small plant, giving too much water (training) will drown it. Start small and grow gradually." Sietereales also echoed the critical roles that nutrition, sleep, and recovery play in developing progress. "Fitness is 30% training, 40% nutrition, and 30% sleep," he said. While the 30-40-30 formula offers a simplified way to look at the key pillars of fitness, the exact formula varies from one person to another, depending on one's individual goals and needs. "Make sure you're consistently checking all those boxes. If you are, progress will follow," he said. According to Sietereales, no matter how hard you train, progress won't happen without proper nutrition and adequate recovery. "People forget that muscle growth is triggered in the gym but actually happens during rest," he said. He added that signs of overtraining include persistent soreness, fatigue, and even a sense of dread before workouts. Crash dieting If your goal at the gym is to lose weight and build muscle, Hernandez said following diet fads while trying to build a workout routine isn't the way to go. In fact, a 2013 study revealed that very low-calorie diets can increase one's risk of gallstones. Moreover, according to a 2021 "Pinoy MD" episode, those who follow a diet that omits a certain food group may suffer from nutrient deficiency. "When trying to lose weight, a common mistake is crash dieting, such as cutting calories too drastically," Hernandez said. "This leads to not just fat loss but also muscle loss, which slows your metabolism." Hernandez also said that there is no shortcut to building muscles. "When people try to build muscle too quickly, they often lift too heavy and risk injury," he said, adding that overeating isn't the answer either, as it can lead to unwanted fat gain. "Realistically, the body can only build about two pounds of muscle per month, so the key is to go slow and steady," he added. For more health and wellness tips and educational reads, subscribe to GMA News Online's weekly newsletter, The Boost, through this link. —MGP, GMA Integrated News
GMA Network
3 days ago
- General
- GMA Network
Cellphone in the classroom: Enemy, ally, or security blanket?
Teacher Jam Angelo Veruasa weighs in on cellphone use in the classroom. Photo of Veruasa by Sherylin Untalan. Photo of cellphone: GMA Integrated News file On any given school day, inside a classroom, students quietly take their seats. Some pull out pens and notebooks. Many reach for their smartphones—checking messages, reviewing class schedules, or scrolling through TikTok. The sight is so familiar it barely draws attention, but for teacher Jam Angelo Veruasa, it represents one of the most urgent challenges in today's classrooms: the increasingly complex role of the cellphone in education. Veruasa, who teaches Personal Development and Introduction to Philosophy to Grade 11 students, knows that the issue goes far beyond simple rules about whether phones are allowed in class. For him and countless other educators, the real question is not just about control—it's about connection, discipline, digital identity, and the growing emotional reliance students have on their screens. "Ang cellphone ay hindi na lang siya basta gadget. Isa na siyang bahagi ng identity ng mga kabataan ngayon," Veruasa shared during a sit-in interview with GMA News Online. (The cellphone is not just any gadget. It is a part of the identity of the youth nowadays.) "At dahil bahagi siya ng identity nila, kapag tinanggal mo 'yan, parang tinanggalan mo sila ng karapatan." (And because it is part of their identity, when you remove it, it is like you have taken away their rights.) The Department of Education permits the use of cellphones in classrooms—as long as they're used for learning. But what happens when the device becomes a lifeline for attention, validation, or emotional stability? In Veruasa's classroom, the cellphone is both a tool for engagement and a mirror of deeper student struggles. Managing it requires more than rules. It requires empathy, critical thinking, and a new kind of teaching—one that recognizes both the power and peril of being connected all the time. Double-edged tool Veruasa does not see the cellphone as an enemy. In fact, he said that in many ways, it can be an ally—if used responsibly. "Sa klase ko sa Personal Development, may mga pagkakataon na kailangan naming gamitin ang cellphone para mag-reflect, maghanap ng article, o manood ng isang short video na konektado sa lesson," he explained. "Hindi ko siya agad ipinagbabawal. Pero dapat may malinaw na parameters." (In my Personal Development class, there are instances that we need to use cellphones to reflect, search for an article, or watch a short video connected to the lesson. I do not ban its use immediately. But there must be clear parameters.) In his Introduction to Philosophy class, he sometimes encourages students to research key thinkers or ethical dilemmas on the spot using their phones. This real-time engagement with philosophical material, he said, allows students to connect abstract ideas to real-world issues. "Kapag pinag-uusapan namin si Socrates, halimbawa, tanong ko sa kanila: 'May ganito pa bang tao ngayon na handang mamatay para sa prinsipyo?' Saka sila maghahanap ng mga example gamit ang cellphone nila. Doon nabubuhay ang diskusyon." (When we discuss Socrates, for example, I ask them: 'Is there a person nowadays who is willing to die for his principles?' That's when they search for examples using their cellphones. That's when the discussion comes alive.) But the same device that sparks learning can also be a gateway to distractions—and even danger. The temptation to scroll through social media, check online games, or message friends is constant. Veruasa shared that despite their best intentions, many students struggle to remain focused when their phones are within arm's reach. "May mga estudyante talaga na kahit alam nilang bawal sa activity na 'yun, pasimpleng magti-TikTok o maglalaro ng Mobile Legends. Mahirap kontrolin, lalo na kung walang malinaw na disiplina." (There are students who, despite knowing it is not allowed in a particular activity, will still use it for TikTok or Mobile Legends. It is hard to control, especially when there are no clear disciplinary measures.) He admitted that while he sets expectations at the beginning of each quarter, he must repeatedly remind students of boundaries. "Laging may paalala. Kasi kung hindi mo ipapaalala, makakalimot talaga sila. Hindi sa dahil pasaway sila, kundi kasi normal na sa kanila ang laging may screen." (There are always reminders. Because if you do not issue a reminder, they will really forget. They are not rebellious, but it is just normal for them to always have a screen.) What cellphones reveal about students For Veruasa, cellphone use is not just a behavior—it is a window into his students' emotional and psychological worlds. One of the most revealing aspects, he noted, is how dependent many students are on their devices for validation, connection, and even emotional regulation. "Sa Personal Development, 'pag pinag-uusapan na ang self-worth, makikita mo kung gaano kalaki ang epekto ng social media sa self-esteem nila," he said. (In Personal Development, when we talk about self-worth, you will see how big an effect social media has on their self-esteem.) "May mga batang ang saya lang kapag mataas ang likes. May mga nasasaktan kapag hindi pinansin." (There are students who are just so happy when they get a high number of likes. Then there are those who feel hurt when they are not noticed much [on social media].) Cellphones, he added, often amplify the emotional volatility of adolescence. Some students may pretend to research a lesson but are actually dealing with personal issues through chat apps. Others may withdraw into their phones as a coping mechanism. "May isa akong estudyante noon na laging nakababad sa phone. Akala mo distracted lang. Pero nu'ng kinausap ko, nalaman ko may pinagdadaanan pala sa bahay. Sa phone lang siya nakakahanap ng peace." (I had one student before who was always using the cellphone. You would think the student was just distracted. But after talking with the student, I found out that the student was having problems at home. It is via the phone that the student found peace.) Rather than enforce a blanket ban, Veruasa sees the cellphone as a diagnostic tool—an indicator of who may need more attention, more care, or more understanding. "Hindi lahat ng cellphone use ay disrespect. Minsan, iyun na lang ang sandalan nila." (Not all cellphone use can be regarded as disrespect. Sometimes that's the only way they find support.) The struggle for balance Still, the burden of managing cellphone use often falls solely on teachers. There are no standard guidelines, no classroom tech aides, and limited institutional support. Veruasa noted that teachers must play the roles of educator, disciplinarian, and sometimes even counselor, all while covering the curriculum. "Ang hirap, kasi hindi naman kami trained bilang digital behavior experts. Pero kami 'yung nasa frontline. Kaya trial and error lagi," he said. (It's hard because we are not trained to be digital behavior experts. But we are on the frontline. So it's always trial and error.) To cope, Veruasa adopts a mix of strategies. He negotiates screen time by integrating cellphone use into specific activities and designating phone-free moments for deeper reflection or group sharing. He also encourages open dialogue. "Sa umpisa pa lang, sinasabi ko: 'Okay, gagamit tayo ng cellphone, pero kung may gagamit sa hindi tama, tatanungin ko kayo: Bakit mo ginawa?' Hindi ako agad galit. Kailangan nilang maramdaman na kasama sila sa proseso." (From the start, I say: 'Okay, we will use cellphones. But if it will not be used in the right way, I will ask you: Why did you do it?' I do not get angry right away. They need to feel that they are part of the process.) That participatory approach, he believes, fosters accountability and self-awareness among students. Over time, he has seen some students become more mindful of their phone habits. "Yung iba, sila na mismo 'yung magsasabi: 'Sir, off ko na muna para maka-focus ako.' Doon mo makikita na may epekto talaga ang tiwala." (Others would be the first to say, "Sir, I will turn it off first so I can focus." That's when you will see that having trust in them has an effect.) A broader digital literacy agenda Veruasa believes that what is lacking is a systemic effort to teach digital literacy and self-regulation as part of the formal curriculum. He argues that it is not enough to tell students to 'focus' or 'stop scrolling'—they must be equipped with the tools to understand why they scroll in the first place. "Kung gusto talaga nating matuto sila gumamit ng cellphone nang maayos, dapat kasama sa tinuturo natin 'yung emotional triggers nila. Bakit sila nai-insecure? Bakit sila anxious? Ano 'yung mga dapat nilang bantayan sa sarili nila kapag online sila?" (If we really want them to learn how to use the cellphone in the right away, we should include in our lessons their emotional triggers. Why are they insecure? Why are they anxious. What should they guard in themselves when they are online?) He suggested integrating lessons on algorithmic influence, online safety, and mindfulness into both guidance counseling and academic subjects. In his own classes, he sometimes devotes entire sessions to exploring how digital life shapes values and relationships. "Napag-usapan namin minsan: 'Kung walang cellphone ngayon, paano mo ipaparamdam sa tao na mahalaga siya?' Nahihirapan silang sumagot. Doon mo makikita gaano kalalim ang epekto ng cellphone sa empathy nila." (We get to talk about it sometimes - 'If cellphones do not exist today, how will you let a person know that he or she is important?' They find it hard to answer. That's when you see how deep is the effect of cellphone use in their empathy.) A call for shared responsibility For Veruasa, the question of cellphone use in the classroom is no longer just a matter of classroom discipline or institutional policy. It's a reflection of how education must now grapple with the emotional, mental, and digital worlds that students inhabit—often without guidance. "Kapag tinanggal mo 'yung cellphone, parang tinanggalan mo sila ng access sa mundo nila," he explains. "Pero kapag pinayagan mo naman ito ng walang parameters, para mo silang pinabayaan sa isang lugar na walang direksyon." (If you ban the use of cellphones, it is like you removed their access to their own world. But when you allow it without parameters, it's like you let them free in a place without direction.) In this delicate balancing act, Veruasa sees his role not as an enforcer of outdated norms, but as a facilitator of deeper learning and self-awareness. His teaching, especially in subjects like Philosophy and Personal Development, offers a rare space where students are invited to think critically about their choices, habits, and distractions. Here, the cellphone is not demonized—but it is examined. 'Dapat may kaakibat na pag-unawa at tulong sa kung paano gamitin ang cellphone nang makabuluhan,' he said. 'Hindi siya puwedeng alisin lang, pero hindi rin puwedeng pabayaan.' (There should be understanding and help extended as to how the cellphone can be used in a relevant way. It cannot be removed just like that, but it also cannot just be allowed freely.) The future of education, he believes, lies not in banning technology but in teaching digital responsibility, emotional resilience, and mindfulness—skills as vital today as reading and writing. And in doing so, perhaps classrooms can evolve into spaces where students don't just absorb knowledge, but learn how to navigate their modern realities with both intelligence and compassion. In the end, the cellphone is merely a window. What students truly need is someone willing to help them see more clearly through it—and beyond it. —KG, GMA Integrated News
GMA Network
3 days ago
- Health
- GMA Network
6 small habits to incorporate into your daily eating routine for better nutrition
In a world filled with endless diet advice and 'what to eat' lists on social media, understanding how to truly eat well can be overwhelming. In an interview with GMA News Online, Christian Jay Vasquez, a registered nutritionist and dietician, noted that one of the misconceptions about healthy eating includes restricting ourselves to only consuming fruits and vegetables, believing that it is the key to better health. 'However, being healthy is actually about maintaining a balanced diet that includes all types of food. This means no food group should be completely restricted. Secondly, being healthy involves moderating your intake of all kinds of food. Lastly, eat a variety of foods, because no single food can provide all the nutrients your body needs,' he explained. Building better eating habits does not require extreme restrictions or complicated rules, either. Sometimes, the best changes are small, sustainable ones that will help you build a better relationship with food and improve your overall well-being without taking the joy out of eating. Here are six small yet practical changes you can incorporate into your daily eating routine to help improve your nutrition. 1. Follow the 'Pinggang Pinoy' guide Vasquez shared that following a balanced diet 'provides the body with all the essential nutrients it needs.' He recommended following the 'Pinggang Pinoy' guide developed by the Department of Science and Technology's Food and Nutrition Research Institute (FNRI), which suggests the right food group proportions on a per-meal basis. 'The 'Pinggang Pinoy' offers a visual guide on how to follow a balanced diet in a culturally appropriate way,' he said. The FNRI developed 'Pinggang Pinoy' in collaboration with the Department of Health, World Health Organization, and National Nutrition Council. It suggests filling half your plate with fruits and vegetables, one-fourth with protein-rich foods like fish, meat, or tofu, and another fourth with energy-giving carbohydrates like rice or corn. 2. Use smaller plates and start with high-fiber foods Still in line with portion control, Vasquez noted that the size of your plate can affect how much food you eat. Using smaller plates or bowls can make a serving look more substantial, helping you feel satisfied with less. 'Using smaller plates or bowls can create the perception of fullness, which may help with portion control. Larger plates often encourage overeating, as people tend to fill them to satisfy hunger,' he said. He also recommended beginning your meal with high-fiber foods, like vegetables, legumes, or whole grains that can increase satiety. Fiber slows digestion and promotes a feeling of fullness, making it easier to avoid second servings or unhealthy snacking later on. 3. Avoid placing condiments on the table While many households place condiments at the center of the table during meals, Vasquez believes that keeping them off the table is a subtle but effective way to promote healthier eating at home. 'To reduce the risk of non-communicable diseases, such as cardiovascular conditions, avoid keeping condiments high in sugar, salt, or fat within easy reach during meals,' he advised. Sauces like ketchup, soy sauce, and creamy dressings can quickly add excess sodium, sugar, and calories to an otherwise balanced meal. Removing visual and physical cues can help in reducing the temptation to use them excessively. 4. Incorporate fermented food 'Eating fermented foods provides a multitude of health benefits, including anti-diabetic and anti-cancer effects, blood pressure reduction, and improved gut health,' Vasquez said, citing a 2022 study by Leeuwendaal et al. Fermented foods such as miso, natto, kimchi, and yogurt have long been dietary staples in various cultures, particularly in Japan. 'Natto has been shown to support blood sugar and blood pressure control, as well as offer anti-osteoporosis effects in postmenopausal women. Miso also contributes to blood pressure regulation,' he said. Including a small serving of fermented food daily can be a simple and effective way to boost your gut microbiome and long-term wellness. In the Philippines, some of the popular fermented dishes are burong mustasa and atchara. 5. Eat your largest meal at lunch instead of dinner In many Mediterranean cultures, lunch is traditionally the heaviest meal of the day, followed by a lighter dinner. According to Vasquez, this is because "eating a larger meal at lunch rather than at dinner allows the body to better utilize the calories consumed." During the daytime, the body has more time to burn off the calories for energy. "When a large number of calories are eaten at dinner, the excess is more likely to be stored as fat. For this reason, it is generally recommended to eat less in the evening or right before bedtime," he added. Shifting your caloric intake earlier in the day may also lead to more stable blood sugar levels and improved metabolic health. 6. Time your last meal before bed Aside from eating less during dinner, it is also recommended to be attentive to when to consume your final meal of the day. 'It is recommended to eat your last meal two to three hours before going to bed to help prevent acid reflux. This also promotes better sleep,' Vasquez shared. Late-night eating is also associated with poorer dietary choices and increased calorie intake, making this a simple habit change that can support both gut health and better rest. —CDC, GMA Integrated News
