Nutritalks with Yan

15/02/2026

happy heart month! ❤️

16/01/2026

𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗲𝗮𝘁𝗶𝗻𝗴 𝗯𝗲𝗴𝗶𝗻𝘀 𝘄𝗶𝘁𝗵 𝗺𝗼𝗱𝗲𝗿𝗮𝘁𝗶𝗼𝗻, 𝘃𝗮𝗿𝗶𝗲𝘁𝘆, 𝗮𝗻𝗱 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 𝗮𝘁 𝗲𝘃𝗲𝗿𝘆 𝗺𝗲𝗮𝗹, 𝗮𝗻𝗱 𝗳𝗼𝗿 𝗙𝗶𝗹𝗶𝗽𝗶𝗻𝗼𝘀, 𝘁𝗵𝗮𝘁 𝗺𝗲𝗮𝗻𝘀 𝗴𝘂𝗶𝗱𝗮𝗻𝗰𝗲 𝗿𝗼𝗼𝘁𝗲𝗱 𝗶𝗻 𝗙𝗶𝗹𝗶𝗽𝗶𝗻𝗼 𝗳𝗼𝗼𝗱, 𝗰𝘂𝗹𝘁𝘂𝗿𝗲, 𝗮𝗻𝗱 𝗲𝗮𝘁𝗶𝗻𝗴 𝗽𝗮𝘁𝘁𝗲𝗿𝗻𝘀.

Because dietary needs vary by age, s*x, and physical activity, the 𝙋𝙞𝙣𝙜𝙜𝙖𝙣𝙜 𝙋𝙞𝙣𝙤𝙮 was developed to help the public make informed food choices.

𝙋𝙞𝙣𝙜𝙜𝙖𝙣𝙜 𝙋𝙞𝙣𝙤𝙮 is a simple, visual, and practical guide that shows how to build a balanced meal at a glance, using accessible and affordable foods. It promotes proper portions and food variety through the following plate proportions:

🥦 One-half vegetables and fruits
🍚 One-third rice or other carbohydrate sources
🐟 One-sixth protein-rich foods
🥛 Water on the side

By translating nutrition advice into what we see on our plate, 𝙋𝙞𝙣𝙜𝙜𝙖𝙣𝙜 𝙋𝙞𝙣𝙤𝙮 makes healthy eating easy to understand and apply in daily life—at home, work, or school.

Following this balanced meal pattern helps support:
✔️ Sustained energy and productivity
✔️ Strong immunity
✔️ Healthy growth and weight management
✔️ Lower risk of diet-related diseases

Simple, flexible, evidence-based, and culturally relevant—𝙋𝙞𝙣𝙜𝙜𝙖𝙣𝙜 𝙋𝙞𝙣𝙤𝙮 is healthy eating, the Filipino way. Practice it at every meal, every day.

Learn more about 𝙋𝙞𝙣𝙜𝙜𝙖𝙣𝙜 𝙋𝙞𝙣𝙤𝙮 here: https://fnri.dost.gov.ph/index.php/94-pinggang-pinoy

Note: 𝙋𝙞𝙣𝙜𝙜𝙖𝙣𝙜 𝙋𝙞𝙣𝙤𝙮 is for healthy Filipinos. Those with specific health conditions should consult a registered nutritionist-dietitian or health professional for personalized advice.

09/01/2026

In light of the new dietary guidelines promoting up to 1.6 grams protien per kilogram body weight coming out yesterday, I thought it would be fun to continue our Mr. McStoney series today with a lesson on protein.

🥩The evidence is abundantly clear that a high protein diet, especially coming from MEAT, can contribute to kidney stones in susceptible people?! When protein is metabolized, acid is produced. Your kidneys and bones have to neutralize (or buffer) that acid. This puts your bones at risk by breaking them down. That calcium from bone breakdown ends up in your urine, increasing the risk of kidney stones. All the extra acid also reduces the pH and amount of citrate in your urine - both of which increase risk of the most common types of kidney stones.

🥦Also, despite the fact that animal protein has ZERO oxalate in it, it could increase urine oxalate levels by promoting liver production of oxalate (which contributes to urine oxalate levels MUCH more than how much oxalate is in your food)

🥚🍒When protein is eaten as part of a balanced diet and not in excess, the alkaline (or base) produced by the fruits and vegetables helps neutralize the acid, protecting our bones and kidneys.

🙋🏼‍♀️Work with your dietitian to figure out how much protein you should be eating. For most people, keeping meat portions to no more than 3-4oz and choosing only 1 protein source per meal (meat OR beans OR eggs OR nuts, etc.) are good guidelines.

🍗Patients are often concerned about getting enough protein. However, if you eat any meat, poultry or fish, it is actually EASY to get enough protein in your diet to protect your muscles, even if your exercise. ❌You DO NOT need that protein powder they sell at the gym (or, likely all that protein being recommended in the new dietary guidelines).

Stay safe friends!

PMID: 35179185
PMID: 27445166
PMID: 33379176

09/12/2025

Whenever I’m given the chance to speak in front of kids, I value it deeply, knowing how much early nutrition education matters.

On December 3, we held the event “Healthy Habits, Happy Learners: Eat Right, Feel Bright!” A Proper Nutrition Campaign: K.A.O.N og SAKTO aron HIMSUG ug KUSGAN! at Musuan Integrated School.

The campaign was organized by the graduating Development Communication students of CMU as part of their Community Programs and Campaigns subject. They took time to understand their target group, making sure the lessons and activities addressed what the children needed most, which was better nutrition awareness. They even provided nutritious meals and snacks.

The kids listened actively, asked and answered questions (my favorite part), and it was a simple event with a clear purpose which is to remind young learners that healthy habits start early and don’t need to be complicated.

Congratulations to the Central Mindanao University Development Communication Society on a successful campaign, and thank you for having me be part of this meaningful event💚

📷Photo by CMU Development Communication Society

11/11/2025

Congratulations and welcome to our profession! 🥳💚

Congratulations, newly Registered Nutritionist-Dietitians! 🎉

FULL RESULTS: https://boardexams.ph/list-of-passers/november-2025-nutritionists-dietitians-licensure-exam-ndle/

05/11/2025

Best wishes, Future Nutritionist-Dietitians! 💚

𝙂𝙤𝙤𝙙 𝙡𝙪𝙘𝙠 𝙤𝙣 𝙮𝙤𝙪𝙧 𝙉𝘿𝙇𝙀, 𝙛𝙪𝙩𝙪𝙧𝙚 𝙍𝙉𝘿𝙨!💚
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Join us in sending our warmest wishes to all Nutritionist-Dietitians Licensure Examination (NDLE) takers this November 6-7, 2025.
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You've worked hard, prepared diligently, and now it's your time to shine. We believe in you and can't wait to celebrate your success! ✨
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The nutrition community is cheering you on every step of the way.
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31/10/2025

see you, besties! 💚

19/10/2025

To the 4th-year BS Nutrition and Dietetics students I met yesterday at University of Mindanao—

Thank you for listening and for showing up during our first review session on Community & Public Health Nutrition.
It was my first time teaching a full class like this and I’m glad it started with you all🫶

We still have more sessions ahead… see you again next week! 💚

16/10/2025

Ayon sa mga doctor, mas mabuti ang kumain ng husto sa umaga para sa enerhiya at metabolismo.

Almusal: Kumain sa loob ng 1-2 oras pagkagising para simulan ang metabolismo at magbigay ng enerhiya.

Tanghalian: Kumain 4-5 oras pagkatapos ng almusal. Ang maagang tanghalian ay nakakatulong sa mas mahusay na metabolismo at pamamahala ng timbang.

Hapunan: Kumain ng 2-3 oras bago matulog para sa maayos na pagtunaw at maiwasan ang pagkaabala sa tulog.

Merienda: Kung ang agwat ng pagkain ay higit sa 4-5 oras, isang maliit na balansadong merienda na may protina, fiber, at malusog na fats ang makakatulong.

Prevention is better than cure. Sa pamamagitan ng tamang nutrisyon, healthy lifestyle, at regular check-up, maiiwasan ang Chronic Kidney Disease (CKD).

07/10/2025

🌞 Rise and shine, future RNDs! 🌿

To those who are right on track with their review and beyond — congratulations, your hard work is paying off! 👏 And to those who feel a little behind — congratulations still! 🎉 Remember, it’s never too late to catch up.

Let’s make these final weeks truly count. You’ve got this! 💪✨

11/09/2025

As a Nutritionist-Dietitian and health advocate, I firmly believe that proper nutrition and lifestyle play a vital role in preventing and managing chronic diseases.

I had the privilege of attending the 37th Intensive Training Course for Diabetes Educators in Makati last August 18–22, 2025.

And I am proud to share that I am now a Certified RND–Assistant Diabetes Educator Specialist through the Philippine Center for Diabetes Education Foundation, Inc.

This milestone strengthens my mission to provide evidence-based nutrition and diabetes education that empowers individuals to take charge of their health.

I am looking forward to applying this knowledge in guiding clients toward sustainable wellness.

Because together, we can take small steps toward healthier living.