6 small habits to incorporate into your daily eating routine for better nutrition

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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