RHU Tubod Municipal Nutrition Office

08/09/2026

𝗕𝗲𝘆𝗼𝗻𝗱 𝗿𝗲𝘀𝘁𝗿𝗶𝗰𝘁𝗶𝗼𝗻: 𝗙𝗶𝗻𝗱𝗶𝗻𝗴 𝗮 𝗵𝗲𝗮𝗹𝘁𝗵𝗶𝗲𝗿 𝗽𝗮𝘁𝗵
by CMU BSND OJT Janelle O. Flores

What if losing weight is not about eating as little as possible, working out until exhaustion, or following the newest diet trend? What if the real goal is to build healthier habits that last beyond weight loss?

Healthy weight loss is about sustainable wellness, not just chasing a lower number on the scale. It is a gradual process of improving dietary habits, increasing physical activity, and developing behaviors that support both weight loss and long-term weight maintenance.

The 10 Kumainments reminds us, “Pagbaton sa tukmang timbang.” Attaining normal body weight should be achieved through proper diet and moderate physical activity to maintain good health and help prevent obesity, as emphasized in the Nutritional Guidelines for Filipinos.

One important concept behind weight loss is energy balance. Weight loss occurs when the body spends more energy than it receives from food and beverages, creating an energy deficit. However, this does not mean drastically restricting food intake or skipping meals. A healthy weight-loss plan must reduce excess calorie consumption while still providing adequate nutrients for the body's needs.

This is where realistic goals become important. Healthy weight loss starts with achievable expectations that are appropriate for the individual. A realistic rate of weight loss is about 1 to 2 lbs (0.45 to 0.9 kg) per week, which can be attained by consuming approximately 500 to 750 fewer calories per day than the body expends. Harvard Health emphasizes that this gradual approach can help promote greater fat loss than muscle loss while ensuring the body receives sufficient nourishment.

With numerous fad diet trends circulating online, it can be tempting to believe that cutting out carbohydrates, avoiding certain food groups, or following a specific eating routine is the secret to losing weight. However, studies do not identify one dietary pattern as a recommendation for weight loss. Following misinformed nutrition trends, making drastic dietary changes, or trying fad diets without proper, evidence-based guidance may lead to inadequate nutrient intake, dehydration, fatigue, weakness, unhealthy eating behaviors, and difficulty maintaining weight loss. Overly restrictive diets may cause individuals to miss essential nutrients and can be difficult to sustain, increasing the possibility of returning to previous eating patterns and regaining weight.

Healthy weight loss therefore does not require completely eliminating rice or carbohydrates. Instead, attention should be given to portion sizes, food quality, variety, and overall dietary balance.

Meals should include vegetables and fruits, nutrient-rich carbohydrates, and adequate protein from foods such as fish, lean meat, eggs, and beans. Fiber-rich foods can also help support a weight-loss eating pattern by contributing to fullness while providing essential nutrients. Small changes such as reducing food portions, choosing water more instead of sugar-sweetened beverages, preparing healthier meals, and becoming more physically active can make healthy habits easier to maintain.

Physical activity is also important because it contributes to energy expenditure and weight maintenance after weight loss. Exercise does not require hours in a gym. Brisk walking, dancing, sports, household chores, or other enjoyable forms of movement can become part of a daily routine. Weight management also involves changing behaviors that influence eating and activity patterns. Keeping track of meals, physical activity, progress, and situations that may lead to overeating can help individuals recognize their habits.

The desire for rapid weight loss can make fad diets attractive, but strategies that are difficult to maintain are unlikely to provide lasting results. Sustainable weight management is about building healthy habits, where nutritious food becomes a normal choice and movement becomes a regular routine. After all, the goal is not simply to lose weight, but to live healthier and maintain that progress for the long term. (CMU BSND OJT Janelle O. Flores / [email protected] / 09631090198)

REFERENCES:
Department of Science and Technology-Food and Nutrition Research Institute. Nutritional Guidelines for Filipinos: a prescription to good nutrition. FNRI Website. https://www.fnri.dost.gov.ph/index.php/publications/writers-pool-corner/57-food-and-nutrition/204-nutritional-guidelines-for-filipinos-a-prescription-to-good-nutrition
Freire, R. (2020). Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition, 69, 110549. https://doi.org/10.1016/j.nut.2019.07.001
Kim, J. Y. (2021). Optimal diet strategies for weight loss and weight loss maintenance. Journal of Obesity & Metabolic Syndrome, 30(1), 20–31. https://doi.org/10.7570/jomes20065
Macalintal, M. D. M. (n.d.). The low-down on fad diets. Nutrition Masterclass. Nutrition Masterclass article
Ramage, S., Farmer, A., Eccles, K. A., & McCargar, L. (2014). Healthy strategies for successful weight loss and weight maintenance: A systematic review. Applied Physiology, Nutrition, and Metabolism, 39(1), 1–20. https://doi.org/10.1139/apnm-2013-0026
Salamon, M. (2026). What does a healthy, realistic rate of weight loss look like, and why does it matter? Harvard Health Publishing. https://www.health.harvard.edu/weight-loss/what-does-a-healthy-realistic-rate-of-weight-loss-look-like-and-why-does-it-matter
Żurawski, T., & Bartosiewicz, A. (2025). Dietary and behavioral strategies for weight loss and weight loss maintenance: A narrative review. Nutrients, 18(1), 12. https://doi.org/10.3390/nu18010012

08/09/2026

🥗📑 LOOK: The National Nutrition Council Northern Mindanao, through the Regional Nutrition Evaluation Team, conducts the 2026 round of the Monitoring and Evaluation of Local Level Plan Implementation Protocol (MELLPI Pro) for the Province of Lanao del Norte on September 8.

The MELLPI Pro is the NNC's mechanism to assess the performance and compliance of local government units with national nutrition goals outlined in the Philippine Plan of Action 2023-2028.

08/09/2026

📸 IN PHOTOS: The Regional Nutrition Evaluation Team of the National Nutrition Council Northern Mindanao is in Tubod, Lanao del Norte for the conduct of the Monitoring and Evaluation of Local Level Plan Implentation Protocol (MELLPI Pro).

The Provincial Government, represented by Provincial Administrator Lyndon Calica, reaffirmed its support for the activity as it continues to ensure effective, responsive, and people-centered nutrition programs in the whole of Lanao del Norte.

08/09/2026

The National Nutrition Council Northern Mindanao will air its 2026 Nutrition School-on-the-Air this September to raise awareness about proper maternal, infant, and young child nutrition during the first 1,000 days of life or F1KD.

The annual program will focus on key nutrition and caregiving practices during the period from pregnancy through a child’s second birthday, when proper nutrition and care are vital to a child’s growth and development.

Read more at the link in the comments.

08/09/2026

Panayam kay NNC Executive Director Usec. Albert Domingo kaugnay sa mataas na accomplishment report ng National Nutrition Council at sa patuloy na problema ng stunting sa mga batang Pilipino.

Ayon kay Domingo, ang NNC ay policy at coordinating body lamang at nakasalalay sa mga lokal na pamahalaan ang aktuwal na implementasyon ng mga nutrition program.

Nilinaw rin niya na ang mataas na accomplishment rating ay hindi awtomatikong nangangahulugang nalutas na ang problema sa malnutrisyon o stunting.

Panayam kay NNC Executive Director Usec. Albert Domingo kaugnay sa ...

07/09/2026

RHU Tubod Strengthens Digital Health Services Through iClinicSys Re-Orientation

The Rural Health Unit of Tubod recently conducted an iClinicSys Re-Orientation and Internet Connection Upgrading Activity aimed at strengthening the facility’s digital health information management and improving the delivery of efficient health services.

The activity was attended by the RHU staff headed by Dr Maria Filipina Camins who participated in the re-orientation to enhance their knowledge and skills in the proper utilization of the iClinicSys system. The upgrading of the internet connection also aims to provide a more reliable and efficient platform for data encoding, reporting, and other digital health-related transactions.

The activity was facilitated by the Department of Health iClinicSys and ICT Teams led by Mr Walter Calinawan who provided technical guidance, system updates, and assistance to the personnel in addressing concerns related to the system and connectivity.

The RHU Tubod expresses its sincere gratitude to DOH Region X, under the leadership of the RD Sulpicio Henry M. Legaspi, Jr , MD for its continued support and commitment to strengthening and empowering local health facilities especially in LGU Tubod.

Through these initiatives, RHU Tubod remains committed to its innovation to ensure timely, accurate, and efficient health information management for better healthcare services to the Tubodnons.

07/09/2026

3rd Quarter NNC Management Conference reviews accomplishments, addresses operational concerns, and sets priorities

The National Nutrition Council (NNC) held its 3rd Quarter Management Conference on 17–18 August 2026 in Panglao, Bohol, bringing together NNC Central Office Division Chiefs and Nutrition Program Coordinators from all regions.

The first day of the conference was presided over by NNC Deputy Executive Director III for Administrative and Financial Service Atty. Rosalina U. Bascao, while NNC Executive Director IV Dr. Albert Francis E. Domingo led the discussions on the second day.

The two-day conference provided an opportunity for the Central and Regional Offices to present updates on program accomplishments, ongoing activities, fund utilization, and operational concerns. Discussions also covered the NNC Government Optimization Plan and other matters requiring management direction and action.

The participants agreed on corresponding action points to address the concerns raised and further aligned the agency’s priorities, strategies, and next steps with the objectives of the Philippine Plan of Action for Nutrition (PPAN) 2023–2028.

07/09/2026

𝘿𝙞𝙙 𝙮𝙤𝙪 𝙠𝙣𝙤𝙬?

PD 1569 or the Strengthening the Barangay Nutrition Scholar Program by Providing for a BNS in every barangay, providing funds thereof and for other purposes, mandates the deployment of one BNS in every barangay in the country to monitor the nutritional status of child and/or link communities with nutrition and related service providers.

Several passages and actions have been taken to strengthen the PPAN human resource strategy, providing them with better benefits to ensure continuity of quality service through amendment of PD 1569 and institutionalization of RA 11148 or the Kalusugan at Nutrisyon ng Mag-nanay Act.

NNC Region X continues to intensify the BNS Program implementation to LGUs to continue the delivery of integrated nutrition and nutrition-related services in the barangay. We commend the LGUs with their continuous support through institutionalization of the program and provided benefits to the BNSs.

You can see the data on the number of BNS below 👇

07/09/2026

𝗪𝗲𝗶𝗴𝗵𝗶𝗻𝗴 𝘁𝗵𝗲 𝗧𝗿𝘂𝘁𝗵: 𝗧𝗵𝗲 𝗖𝗼𝗺𝗽𝗹𝗲𝘅 𝗙𝗮𝗰𝘁𝗼𝗿𝘀 𝗦𝘂𝗿𝗿𝗼𝘂𝗻𝗱𝗶𝗻𝗴 𝗢𝗯𝗲𝘀𝗶𝘁𝘆
by CMU BSND OJT Rya Celeste Zyrelle Y. Tañeza

Biology. Habits. Environment. Society. Genetics. Lifestyle. These are just a few factors that shape the complex reality of obesity. It goes beyond a simple calculation of calories and is rather a complex tango of variables that affect a person’s weight.

The World Health Organization (WHO) classifies obesity as a chronic disease. In 2022, WHO said the number of adults affected exceeded 890 million, and that of young people reached 390 million. In the Philippines, the Department of Science and Technology – Food and Nutrition Research Institute’s Updating National Nutrition Survey revealed that adult obesity significantly increased from 39.5% in 2023 to 44.5% in 2025. The 2025 survey further showed that adult women, urban residents, and higher-income groups have the highest obesity prevalence.

So what are the contributing factors surrounding obesity?

𝐃𝐢𝐞𝐭 is still a major cause of obesity. Repeated consumption of calorie-dense foods, processed foods, fast food, and sugar-sweetened beverages may increase energy intake (Ahmed & Mohammed, 2025). In addition, overindulgence when eating, paired with a sedentary lifestyle, can contribute to obesity.

𝐏𝐡𝐲𝐬𝐢𝐜𝐚𝐥 𝐢𝐧𝐚𝐜𝐭𝐢𝐯𝐢𝐭𝐲 also increases the risk of obesity. Spending long periods sitting, using screens, traveling, and having fewer opportunities to move can all reduce daily energy expenditure (Bray, 2016).

𝐆𝐞𝐧𝐞𝐭𝐢𝐜𝐬 affects an individual's susceptibility to obesity. Genetic factors play a role in appetite, metabolism, fat storage, and body weight.

However, genes act together with 𝐞𝐧𝐯𝐢𝐫𝐨𝐧𝐦𝐞𝐧𝐭𝐚𝐥 𝐚𝐧𝐝 𝐛𝐞𝐡𝐚𝐯𝐢𝐨𝐫𝐚𝐥 𝐟𝐚𝐜𝐭𝐨𝐫𝐬 (Bray, 2016). Factors such as income, work hours, and neighborhood conditions affect obesity risk because they influence access to healthy food, opportunities for physical activity, and the ability to make healthy choices. Studies stress the importance of these environmental and behavioral factors in the development of obesity.

Risk can also begin in early life, such as during the 𝐟𝐢𝐫𝐬𝐭 𝟏𝟎𝟎𝟎 𝐝𝐚𝐲𝐬. Early-life factors identified include maternal weight, excessive weight gain during pregnancy, high birth weight, rapid infant weight gain, and short infant sleep (Blake-Lamb et al., 2016).

Both 𝐬𝐥𝐞𝐞𝐩 𝐚𝐧𝐝 𝐬𝐨𝐜𝐢𝐨𝐞𝐜𝐨𝐧𝐨𝐦𝐢𝐜 𝐜𝐨𝐧𝐝𝐢𝐭𝐢𝐨𝐧𝐬 are important. Risk rises with both short sleep and prolonged sedentary behavior, while income and neighborhood conditions influence access to healthy food and opportunities for physical activity (Keramat et al., 2023).

Because of these factors, obesity prevention needs more than individual effort.

Prevention must start before birth and continue throughout a person's life. If the pregnant mother and the baby receive appropriate nutrition and care in the first 1000 Days of life, this provides a firm foundation for healthy growth. As children grow, families should provide a balanced diet, encourage healthy sleep, and set limits on screen time.

The WHO suggests that people avoid added sugars and eat more fruits, vegetables, legumes, whole grains, and nuts. People should include routine physical activity in their daily lives; the WHO recommends at least 150 minutes per week, or 30 minutes daily. Both children and adolescents should have the opportunity to take part in active play, recreation, and movement, and adults should also incorporate routine physical activity into their daily routines. It is easier to prevent ill health if healthy options are available at home. Guardians and parents can set an example by eating well and living an active life and can also establish regular routines for meals, sleep, and screen time.

Schools likewise play a major role in preventing obesity. They can support healthier habits by serving nutritious meals, providing physical education, supporting active recreation, and teaching children about nutrition.

Communities can support these efforts by providing safe areas where people can be physically active. The availability of parks, sidewalks, recreational facilities, and access to healthy food all help make healthy behaviors and play more possible.

Healthcare professionals too have an important role; registered nutritionists-dietitians and other healthcare workers can provide nutrition education, carry out assessments, give evidence-based advice, and offer appropriate support. The WHO suggests identifying excess weight early and advising people on healthy diets and lifestyles. Healthcare workers should also monitor other risk factors for noncommunicable diseases when appropriate.

Government agencies also affect the environment in which people make their daily choices. Policies that improve access to nutritious food, regulate food marketing, strengthen nutrition labeling, and promote physical activity could help prevent obesity.

With the insistent problem on overnutrition in the country, the government and its stakeholders continue to commit to coordinated, evidence-based, and inclusive actions to promote better nutrition and healthier communities through the Philippine Plan of Action for Nutrition (PPAN) 2023-2028. Moreover, the PPAN’s priorities on overnutrition are expressed in Philippine Strategic Plan to Address Overweight and Obesity 2023-2028, which aims to contribute to the achievement of PPAN targets and vision of change. The Strategic Plan is the country's specific roadmap under the WHO Acceleration Plan to curb the obesity crisis through coordinated systems.

Obesity prevention should also avoid causing weight stigma. People with obesity should be treated with respect, given access to appropriate healthcare, and be offered support. Health messages should support healthier behaviors without blaming people for their weight.

Preventing obesity therefore demands action from both individuals and the wider community; although healthy habits form the basis of prevention, supportive families, schools, communities, healthcare workers, policies and systems help maintain them.

The goal was never about looking the same as the person beside you. Instead, we aim to help people attain better health and nutritional well-being at all stages of life. Individual choices are the starting point for preventing obesity. Still, permanent change can only be achieved with the support of families, together with healthy communities and environments that enable those choices.

It turns out you’re not really just what you eat, and that we are far more than the sum of our plates. When the math isn’t adding up, it’s time to look beyond the numbers you think define you. (CMU BSND OJT Rya Celeste Zyrelle Y. Tañeza / [email protected] / 09631090198)

REFERENCES
Ahmed, S. K., & Mohammed, R. A. (2025). Obesity: Prevalence, causes, consequences, management, preventive strategies and future research directions. Metabolism Open, 27, 100375. https://doi.org/10.1016/j.metop.2025.100375

Blake-Lamb, T. L., Locks, L. M., Perkins, M. E., Woo Baidal, J. A., Cheng, E. R., & Taveras, E. M. (2016). Interventions for childhood obesity in the first 1,000 days a systematic review. American Journal of Preventive Medicine, 50(6), 780–789. https://doi.org/10.1016/j.amepre.2015.11.010

Bray, G. A. (2016, February 26). Prevention of obesity. MDText.com, Inc. Nih.Gov. https://www.ncbi.nlm.nih.gov/books/NBK279120/

Department of Science and Technology-Food and Nutrition Research Institute (DOST-FNRI). (2025). 2025 Updating Survey Anthropometry. Enutrition.Fnri.Dost.Gov.Ph/Uploads/2025%20Updating%20Survey%20-%20Anthropometry.Pdf. https://enutrition.fnri.dost.gov.ph

Keramat, S. A., Alam, K., Basri, R., Siddika, F., Siddiqui, Z. H., Okyere, J., Seidu, A.-A., & Ahinkorah, B. O. (2023). Sleep duration, sleep quality and the risk of being obese: Evidence from the Australian panel survey. Sleep Medicine, 109. https://doi.org/10.1016/j.sleep.2023.06.012

National Nutrition Council. Philippine Plan of Action for Nutrition 2023-2028. Taguig City, Philippines, 2023.

National Nutrition Council. Philippine Strategic Plan in Addressing Obesity and Other Metabolic Disorders 2024-2028. Taguig City, Philippines, 2024.

World Health Organization. (2025, May 7). Obesity and overweight. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight

07/09/2026

𝙈𝙜𝙖 𝙆𝙖-𝙉𝙪𝙩𝙧𝙞𝙨𝙮𝙤𝙣! 👋

NNC Region X welcomes you to the First 1000 Days Nutrition School on-the-Air!🤱🏻📣

NSOA is scheduled every 𝗠𝗼𝗻𝗱𝗮𝘆 𝗮𝗻𝗱 𝗙𝗿𝗶𝗱𝗮𝘆, 𝟯:𝟬𝟬-𝟯:𝟯𝟬 𝗼’𝗰𝗹𝗼𝗰𝗸 𝗶𝗻 𝘁𝗵𝗲 𝗮𝗳𝘁𝗲𝗿𝗻𝗼𝗼𝗻. Episode 1 will air on 𝟭𝟰 𝗦𝗲𝗽𝘁𝗲𝗺𝗯𝗲𝗿 𝟮𝟬𝟮𝟲, over NNC Region X Facebook Live.

To register, follow the instructions below. Registration is until 𝟭𝟭 𝗦𝗲𝗽𝘁𝗲𝗺𝗯𝗲𝗿 𝟮𝟬𝟮𝟲, 𝟭𝟮 𝗡𝗡.

What are you waiting for mga Ka-Nutrisyon? 𝐉𝐎𝐈𝐍 𝐍𝐎𝐖! 🤗