KORONADAL CITY, South Cotabato | December 21, 2025— As Christmas and New Year celebrations bring an abundance of food to Filipino households, a nutrition expert from the South Cotabato Provincial Hospital is reminding the public that enjoying holiday meals can still be done in a healthy and responsible way.
Ivy Caras, nutritionist-dietitian of the South Cotabato Provincial Hospital, emphasized that no food should be considered “bad,” as long as it is consumed in moderation.
“All foods can be nutritious,” Caras said. “What matters is how much we eat and how often we eat them, especially during the holidays.”
Caras explained that excessive and unbalanced eating habits during the festive season can contribute to lifestyle-related diseases, noting that Type 2 diabetes, heart attack, and kidney disease remain the top three causes of illness and death, all of which are closely linked to diet and lifestyle choices.
To help families make healthier decisions, Caras advised limiting carbohydrate intake per meal by choosing only one type, such as rice, pasta, spaghetti, macaroni, or pancit.
“You don’t need to eat everything at once,” she said. “Pick just one source of carbohydrates per meal.”
For meat dishes such as lechon, adobo, or humba, Caras recommended portion control, suggesting a serving size equivalent to a matchbox.
She also cautioned against repeated use of cooking oil, advising that oil should only be used once or twice to reduce health risks.
Proper food handling is also crucial during celebrations.
“Cooked food should only be reheated once,” Caras stressed. “Do not reheat the entire dish again and again. It’s better to store leftovers in the freezer and reheat only the portion you plan to eat.”
To balance holiday meals, Caras encouraged families to choose fruits or vegetables as salad options and to drink plenty of water throughout the day. For alcoholic beverages, moderation remains key.
“If you drink beer, limit it to one glass,” she advised.
Caras said that maintaining healthy habits during the holidays is not about deprivation, but about making informed choices.
“You can still enjoy the celebration,” she said. “Moderation and balance are the keys to welcoming the New Year healthier.”
