In a culture increasingly drawn to “low-fat,” “organic,” and “heart-friendly” labels, the Department of Science and Technology (DOST) is sounding a timely reminder: healthy eating is not about chasing buzzwords — it is about discipline, diversity, and portion control.
According to nutrition experts from the DOST Food and Nutrition Research Institute (FNRI), even foods marketed as nutritious can pose risks when consumed excessively. The problem, they say, is not always the food itself — but how much of it ends up on the plate.
Shannen Faye Arevalo, science research specialist at FNRI, emphasized that no single food guarantees protection from disease if eaten without restraint.
“So even when a certain food is considered healthy, eating too much can be harmful to the heart and overall health,” Arevalo said in a statement released Saturday.
The institute promotes what it calls the “mo-va-ba” principle — moderation, variety, and balance — as the foundation of sound nutrition. Instead of eliminating entire food groups or overloading on trending superfoods, Filipinos are encouraged to distribute nutrients properly across meals.
Portion control, Arevalo clarified, is not synonymous with deprivation.
“Portion control is not about restriction, but rather about ensuring the body receives the nutrients it needs without overloading it,” she explained.
The warning comes amid growing consumer preference for low-fat and “better-for-you” alternatives. However, FNRI cautioned that some products labeled “low-fat” — including canned fruits, dairy items, and condiments — may compensate for reduced fat content by adding sugar or salt to preserve flavor. Others may lack fiber, vitamins, or essential minerals.
Even specialty ingredients often perceived as premium options warrant scrutiny. Himalayan salt, for example, may contain trace minerals compared to refined table salt, but it remains high in sodium and should still be used sparingly.
Likewise, nutrient-dense foods such as nuts, olive oil, avocados, and salmon contain beneficial fats but are calorie-rich. Overconsumption can create a calorie surplus that leads to weight gain — a major contributor to cardiovascular disease.
Coconut milk, or “gata,” a staple in many Filipino dishes, also requires moderation due to its saturated fat content, which may negatively affect heart health when consumed in large quantities.
The broader concern centers on cardiovascular disease, which continues to dominate global mortality statistics. Data from the World Health Organization show that an estimated 19.8 million people died from cardiovascular diseases in 2022, accounting for roughly 32 percent of all global deaths. Of these cases, 85 percent were attributed to heart attacks and strokes.
In the Philippines, the trend mirrors the global picture. The Philippine Statistics Authority reported that ischemic heart disease was the leading cause of death from January to October 2024, with 85,868 recorded cases — representing 19.4 percent of total deaths nationwide.
Arevalo stressed that informed food choices begin with reading nutrition labels carefully. Consumers should check whether reduced-fat products compensate with added sugar or starch, and assess overall nutrient composition rather than relying on marketing claims.
“High amounts of sugar can lead to weight gain and increased heart disease. Choosing the right type of fat matters more than removing fat completely,” she said.
As health awareness rises among Filipino households, DOST’s message reframes the conversation: sustainable wellness is not built on extremes, but on consistency. In a marketplace crowded with health claims and diet trends, the simplest rule remains the most scientific — eat smart, eat varied, and eat in moderation.