Obesity is more than a matter of appearance. It is a complex condition influenced by biology, eating patterns, physical activity, sleep, food access, and the environment. It increases the risk of type 2 diabetes, cardiovascular disease, and other noncommunicable diseases (World Health Organization, 2025). 

The concern is especially urgent in the Cordillera Administrative Region (CAR). The 2025 Updating Survey of the Department of Science and Technology-Food and Nutrition Research Institute (DOST-FNRI) found that 50.6% of adults aged 20-59 in CAR were classified as having obesity, which is one of the highest regional estimates nationwide (DOST-FNRI, 2026). Healthier choices therefore need support from individuals, families, workplaces, schools, communities, and local governments. 

Small, consistent actions can help prevent unhealthy weight gain:

Follow Pinggang Pinoy: At each meal, fill half the plate with vegetables and fruits. Divide the other half between rice or other carbohydrate-rich foods and fish, lean meat, eggs, beans, or other protein sources. Pinggang Pinoy helps Filipinos choose balanced portion rather than completely avoiding a food group (DOST-FNRI, n.d.)

Move more every day: Walking, dancing, cycling, household chores, gardening, and structured exercise all count. Adults should aim for 150-300 minutes of moderate-intensity activity weekly, while children and adolescents need an average of at least 60 minutes daily. Muscle-strengthening activities should also be performed regularly (WHO, 2020). 

Limit less nutritious choices: Reduce sugar-sweetened drinks, healthy snacks, fast food, processed meats, and foods high in saturated or trans fat. Choose water, fresh fruits, vegetables, and minimally processed foods more often. Healthy eating should still provide enough energy and nutrients, and crash diets are not recommended. 

Monitor BMI appropriately: BMI is calculated as weight in kilograms divided by height in meters squared. Under the Asia-Pacific classification used for Filipino adults, 18.55-22.9 kg/m² is normal, 23.0-24.9 is overweight, and 25 or higher is obesity (DOST-FNRI, 2026). BMI is only a screening tool, so consult a health professional for an individualized assessment. 

Prioritize sleep. Adults should regularly obtain at least 7 hours. Children aged 6-12 need 9-12 hours, while teenagers need 8-10 hours per day (Watsons et al., 2015; Paruthi  et al., 2016). 

Preventing obesity begins with unrealistic routines, not perfection. Every balanced meal, active minute, and restful night contributes to a healthier CAR. 

References:

• Department of Science and Technology–Food and Nutrition Research Institute. (n.d.). Pinggang Pinoy: Healthy food plate for Filipino adults. 

• Department of Science and Technology–Food and Nutrition Research Institute. (2026). Anthropometric survey: Key results from the 2025 Updating Survey [PowerPoint slides]. 

• Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M., & Wise, M. S. (2016). Recommended amount of sleep for pediatric populations: A consensus statement of the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine, 12(6), 785–786. 

• Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., & Tasali, E. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement. Sleep, 38(6), 843–844. 

• World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour. 

• World Health Organization. (2025, December 8). Obesity and overweight.