OF the many New Year’s resolutions being shared online, the Balik Alindog Program is on top of Filipinos’ list of their to-do’s once 12-midnight ticks in. With a load of unhealthy meals during the holiday season, many gained extra weight, and achieving #BodyGoals is one of the highest priorities of some Pinoys as preparation for the next much-awaited season of the year: the summer.

Nutritionist and dietitian Melvin Bernandino said that if you plan to lose weight in 2023, you should consider eating go, grow, glow food instead of following an unrealistic diet that could worsen your health.

However, he advised that those who wish to lose weight “should also consider the readiness of their mental health” as a diet also entails commitment and consistency for it to be successful.

While many studies have shown the effectiveness and instant result of fad diets (keto diet, very low carbohydrate, and intermittent fasting, among others), according to Bernandino, these diets limit specific nutrients the body needs in order to function well. 

Citing the Pinggang Pinoy, Bernandino said go, grow, and glow food are more advisable for beginners who wish to go serious with their #BalikAlindog Program. 

For Go foods, choose those foods with more fiber and nutrients: choose whole grains like brown rice, corn, whole wheat bread, and oatmeal. 

“They contain more fiber and nutrients than refined grains and are linked to lower risk of heart diseases, diabetes, and other health problems,” said Bernandino.

For Grow foods, Bernandino said to include fatty fish in the diet and consume calcium-rich food:

Eat fish, shellfish, lean meat, eggs, and dried beans and nuts needed for the growth, maintenance, and repair of body tissues. Include fatty fish such as tuna and sardines two to three times a week to provide essential fatty acids that help protect against heart diseases. Consume milk, milk products, and other calcium-rich foods like dilis (anchovy) and small shrimps for strong bones and teeth.

For Glow foods, Bernandino noted that those who are currently trying to lose weight should consume a variety of fruits and vegetables since “fruits and vegetables are packed with vitamins, minerals, and fiber needed for the regulation of body processes.”

“Don’t forget to drink lots of water, at least eight glasses of water every day for adequate hydration. Limit intake of sugar-sweetened drinks to reduce the risk of obesity and tooth decay,” he noted.

Lastly, what’s a good diet without proper exercise?

Make time for your body to sweat. Exercise regularly, at least 30 minutes a day. Activities such as walking, running, swimming, dancing, and cycling would help you burn fat and increase muscle weight.

Are you excited to achieve that #BodyGoals this 2023? Share with us your journey.