The Department of Health (DOH) is urging Filipinos to make healthier food and lifestyle choices during the Christmas season. This is to reduce the risk of lifestyle-related diseases, based on multiple government advisories and public-health reports.
As part of its year-end guidance, the DOH promoted a “healthy diet and exercise” approach during the yuletide celebrations, cautioning the public to limit intake of the so-called “4Ms”—matamis (sweet), maalat (salty), mataba (fatty), and mamantika (oily) foods. Health officials warned against excessive consumption of these foods over extended celebrations can heighten the risk of hypertension and other chronic disease complications.
The DOH also circulated reminders to limit ultra-processed foods that are commonly served during holiday gatherings, noting that these items are often high in salt, sugar, and preservatives.
Nutrition officials have reiterated the use of Pinggang Pinoy, the Filipino plate guide. The Food and Nutrition Research Institute (FNRI) of the Department of Science and Technology in collaboration with the World Health Organization (WHO), the DOH, and the National Nutrition Council developed it. The guide serves as a practical portion reference for Noche Buena, reunions, and fiestas.
In the same month, a separate DOH advisory aired over the department’s “PinasSigla” program emphasized that ultra-processed foods high in sodium, preservatives, and sugar—common in holiday menus—are best limited or avoided as part of a health-protective approach.
Regional nutrition officials have also pointed out that processed meats such as ham and sweetened noodle dishes, which frequently appear on Filipino holiday tables, tend to contain high sodium levels. They reiterated that sodium intake should be kept below 5 grams of salt per day (about 2,000 mg of sodium). The intention is to to reduce cardiovascular risk, consistent with WHO recommendations.
Regular Philippine dietary patterns already show significant noncommunicable disease risks. According to the 2021 Expanded National Nutrition Survey (ENNS) “Facts and Figures” published by DOST-FNRI, national data indicate persistent challenges. This include high prevalence of overweight and obesity, as well as imbalances in calorie and micronutrient intake.
Why this matters now
The ENNS provides nationally representative, measured data on nutrition and health indicators such as food consumption patterns and overweight prevalence, offering a baseline for public-health messaging.
Global evidence mirrors these concerns. WHO’s Healthy Diet guidance recommends limiting free sugars to less than 10 percent of total energy intake. Further reductions below 5 percent provide additional health benefits. It also advises keeping salt intake below 5 grams per day. It is meant to help prevent hypertension, heart disease, and other diet-related conditions.
Holidays pose particular challenges. Celebrations are frequent and often involve repeated servings of calorie-dense, salty, and sugary foods over short periods. The moderation becomes more difficult without mindful strategies.
What health officials recommend
The DOH and its nutrition partners continue to promote Pinggang Pinoy as a culturally relevant guide. The reason being to translate balanced eating into everyday practice.
According to FNRI explanations cited in Philippine media, Pinggang Pinoy encourages filling half the plate with fruits and vegetables, about one-third with carbohydrates, and the remaining portion with protein. This approach helps prioritize nutrient-dense foods while still allowing room for traditional dishes.
Officials emphasize that Pinggang Pinoy is designed to be practical and flexible, not restrictive. It can be applied to both daily meals and special occasions without requiring detailed calorie counting or rigid diet rules.
Holiday food safety and moderation
Beyond portion balance, DOH advisories highlight the importance of food safety and moderation. These include proper food handling and storage to prevent foodborne illness. Maintaining regular physical activity during the holidays is also advised
Health officials recommend pairing mindful eating with light exercise. Movement—such as walking, stretching, or dancing—help counter prolonged sitting and excess caloric intake during festive gatherings.
Together, these measures reflect a broader public-health strategy aimed at reducing both communicable and noncommunicable health risks during peak social seasons.
READ: WHO’s 2025 GLP-1 Obesity Guideline: What It Means for the Philippines
Global benchmarks support local advice
WHO’s Healthy Diet guidelines remain the global reference for recommended limits on salt, sugar, and overall diet quality. WHO consistently links excessive intake of free sugars and sodium to increased risks of hypertension, cardiovascular disease, diabetes, and other noncommunicable diseases.
The organization also advises adults to consume at least 400 grams (about five servings) of fruits and vegetables daily. This is in alignment with Pinggang Pinoy’s emphasis on making fruits and vegetables a major part of each meal.
International research further supports the DOH’s approach. Academic reviews show that holiday periods worldwide are associated with short-term weight gain and dietary deviation. These are best mitigated through portion awareness and sustainable habits, rather than extreme restriction or post-holiday dieting.
While there is no holiday-specific national nutrition survey in the Philippines, the 2021 ENNS remains the most recent comprehensive dataset used by policymakers and media as a reference for population nutrition trends.
Other government health promotion initiatives, such as the Health Promotion and Literacy Longitudinal Study (HPLS), have been cited in official communications to assess dietary awareness and behavior, further reinforcing the need for health-literacy-driven messaging.
Practical eating strategies for Filipino holidays
Public-health advisers and nutritionists suggest straightforward ways to apply official guidance during celebrations:
- First, begin meals by serving vegetables and fruits prominently. Placing these items first encourages consumption and supports the half-plate recommendation.
- Second, treat sweeter and higher-fat dishes as tastings rather than main components. Smaller portions of processed meats and desserts help keep salt and sugar intake closer to recommended limits.
- Third, reduce reliance on ultra-processed foods such as packaged snacks, sweetened drinks, and ready-to-cook processed meats. The food groups are among the largest contributors to excessive sodium and sugar intake during holidays.
- Finally, maintain light physical activity—such as family walks, dance breaks, or simple stretching—to complement balanced eating, consistent with DOH advisories.
Health officials consistently emphasize that holiday nutrition is about balance, not deprivation. Using tools like Pinggang Pinoy allows families to enjoy traditional food while protecting long-term health.
They also note that sustainable habits and small, consistent choices across multiple celebrations matter more than drastic “January resolutions,” aligning with global health-promotion strategies.
A season of celebration and health
DOH’s holiday nutrition messaging emphasizes moderation of salty, sweet, fatty, and ultra-processed foods; balanced portions of fruits, vegetables, and protein; and regular physical activity. The WHO provided the recommendations with the national nutrition data and global evidence.
Ultimately, the guidance seeks not to diminish Filipino festive traditions, but to support long-term health while preserving cultural celebration—an approach validated by both national policy and international public-health research.
Photo by Joao Viegas on Unsplash
