Nutrition for Everyday People vs. Athletes: What You Really Need to Eat

What Is an Intelligent Diet? An intelligent diet is a practical expression of personalized nutrition. It provides the right nutrients, in the right amounts, at the right time, for the right person. Instead of labeling foods as “good” or “bad,” it focuses on how foods fit into an individual’s lifestyle and health goals.

Healthy eating starts with knowledge, access to nutritious ingredients, and simple ways to prepare meals at home. This was the focus of the Gulayan Festival 2025–2026 (Division Level) , organized by the Schools Division Office of Quezon City on March 6, 2026, with San Miguel Foods’ Star Nutri-Meats proudly supporting school gardens, nutrition education, and practical cooking for Filipino families.

San Miguel Foods (SMF) has partnered with the Government Service Insurance System (GSIS) to make its livelihood and small business programs more accessible to GSIS members, pensioners, dependents, and eligible public sector cooperatives and unions. Through the partnership, GSIS stakeholders will have a dedicated channel to access SMF's livelihood and community reseller programs, which are also available to other interested participants nationwide. Qualified applicants may become community resellers of SMF products for as low as P2,000, with no franchise or royalty fee required. They will gain access to a wide range of trusted food products, including hotdogs, nuggets, bacon, corned beef, luncheon meat, ice cream, cheese, margarine, salad aids, and coffee mixes. Selected partners may also offer Magnolia Chicken products, including Magnolia Timplados. 

San Miguel Foods (SMF) strengthened its commitment to marine biodiversity conservation with the latest deployment of its Coral Rescue Program in Anilao, Mabini, Batangas—home to the company’s San Miguel Mills flour milling plant, B-MEG feedmill, and Golden Bay Grain Terminal. Last month, nine licensed divers transplanted 150 new coral fragments under the guidance of a marine biologist. This latest activity builds on SMF’s three-year effort to restore a once-barren stretch of seafloor into a growing, life-sustaining reef. A three-year journey of marine restoration SMF launched the Coral Rescue Program in 2022, planting 110 initial coral fragments that achieved an 80% survival rate. This early success encouraged the return of over 610 individual reef fish from 31 species, showing clear signs of ecological recovery. The program expanded further in 2024 with 215 additional coral fragments planted by employee volunteers and partner divers. These efforts grew the rehabilitated reef area to over 570 square meters and attracted 35 fish species from 17 families, along with reef-associated organisms such as sea stars, tunicates, corallimorpharians, feather stars, anemones, and sea cucumbers. 2025 Results: More life, more color, more growth With the most recent coral rescue dive, the reef continues to flourish. The site now supports: 34 fish species More than 2,000 individual reef fish Over 100 kg of total fish biomass A growing community of reef-associated invertebrates These numbers highlight a thriving marine habitat and reflect the long-term impact of consistent, science-based reef restoration. Powered by passionate volunteers One of the program’s staunch advocates is an employee who is a licensed diver, and who is present every year and volunteers his time, skills, and passion for environmental stewardship. Sid Buenaflor, a B-MEG sales account specialist, says, “It’s fulfilling to see life slowly returning to an area that used to be bare. Knowing our small actions can help restore balance to the ocean is incredibly rewarding.”  Part of SMF’s Handog Kalikasan advocacy The Coral Rescue Program is implemented under Handog Kalikasan, one of the pillars of San Miguel Foods’ flagship CSR program, Handog. This program also supports initiatives in health (Kalusugan), education (Karunungan), and community development (Komunidad). Through Handog Kalikasan, San Miguel Foods continues to invest in long-term environmental protection, helping safeguard the natural ecosystems that sustain local communities.

San Miguel Foods has successfully completed Phase 2 of its expanded early childhood nutrition program, “Happy si Mommy, Malusog si Baby: 1,000 Babies for the First 1,000 Days,” with 1,002 mothers and their infants now receiving sustained nutrition and wellness support during the crucial first two years of life. Phase 2 focuses on nutrition supplementation and emotional wellness for new mothers and infants aged six months and above. In collaboration with San Miguel Foundation and with the support of Childfam Possibilities Psychosocial Services and local government units, participating families received a year-long supply of Mingo Meals—a nutrient-rich complementary food made of rice, mongo, and malunggay—along with practical education on self-care, stress management, post-partum recovery, and positive parenting. To strengthen community health systems, 176 barangay health workers were trained to cascade the above topics at the barangay level. Meanwhile, 155 San Miguel Foods employee-volunteers facilitated small-group conversations with mothers across the country, creating safe and supportive spaces for sharing experiences, navigating the challenges of early motherhood, and building confidence in caring for their children. As Phase 2 concluded, 95% of monitored babies registered normal height and weight—an encouraging indicator of the program’s sustained impact on early childhood growth. Now in its second year of nationwide implementation, the program continues to demonstrate strong community engagement, improved maternal wellness, and healthier growth outcomes for infants enrolled since pregnancy during Phase 1. Through the initiative, San Miguel Foods underscores its commitment to supporting mothers not only through proper nutrition, but also through emotional and mental well-being—recognizing that holistic care during the first 1,000 days plays a critical role in shaping lifelong health outcomes for both mother and child, and in creating lasting impact in the communities it serves. Phase 3 of the program will commence next year, focusing on sustained nutrition support and early learning activities for toddlers. With “Happy si Mommy, Malusog si Baby,” San Miguel Foods continues to advance its mission of nourishing lives, empowering caregivers, and helping build a healthier future for Filipino families.

Every time we see or hear the word “nitrates”, we almost instantly react to it as being bad or evil. We usually encounter nitrates in food like cured meats, longganisa, tapa, tocino, and sausage—and we associate these kinds of food to being unhealthy. How much of this fear is justified? And how much of it is based on unfounded science? What if nitrates were actually beneficial to our health? What if discarding them from our diet means we are missing out on a good thing? Nitrates are found in nature. They are naturally occurring ions composed of nitrogen and oxygen and are found ordinarily in soil, water, and plants. When ingested, nitrates accumulate in the saliva, converted into nitrites, and eventually become Nitric Oxide (NO) in the gut, which is important to maintaining our vascular health (healthy circulatory system). Nitric Oxide is a gaseous molecule that acts as a crucial signaling molecule in blood vessel dilation, neurotransmission, and immune response. It is because of Nitric Oxide that our blood pressure is stable. The lack of it could lead to hypertension and the beginning of a cardiovascular disease. The history of nitrates goes back to ancient civilizations (Sumerians, Greeks, Romans) when the practice of salting meats to draw moisture and preserve its flavor was popularized. Adding potassium nitrate (saltpeter) would give the meat a reddish color as the nitrates react to the proteins (myoglobin) in the meat. Nitrates are most commonly sourced from vegetables like spinach, beets, lettuce, and celery. The health concerns about nitrates stem from some animal research where nitrates were found to react to amines in an acidic environment forming “nitrosamines”. This allegedly has the potential to damage our DNA, by promoting mutations, and can therefore be carcinogenic. However, none of these tests have been done on humans, and the correlational studies have been found weak. Thus, the over-all benefits of eating food with nitrates is still quite convincing. Nitrates can be quickly absorbed through the saliva and converted to nitrite by oral bacteria and then converted to Nitric Oxide in the stomach. As the bloodstream picks them up, one can immediately get the benefits of vasodilation in the artery walls, resulting to more stable blood pressure—a key marker for cardiovascular health. Moreover, nitrites have also been found to help improve mitochondria efficiency, allowing healthy ATP production (energy molecules) in the cells and improving insulin sensitivity. Nitrite also promotes conversion of white fat (the slow metabolism fat) to beige fat which leads to higher mitochondrial uncoupling for better metabolic health. I believe that nitrates have been unfairly judged in the medical field due to the society’s older biases against meats, including processed meats. Meats, especially from properly-raised cows, are nature’s most complete food for humans. Indeed, we have evolved these strong bodies and brains of ours from a meat-eating, animal- hunting, cave dwelling group of ancestors into conscious-eaters today. Today, our ancestors’ food preparation practices of meat preservation and cooking learned thousands ago have evolved into more interesting ways of preparing our modern-day steaks, barbecues, patties, sausages, hams, morcon, asado, and many other traditional methods all over the world. The more important thing to consider is promoting the use of natural (ideally, organic) ingredients and to avoid chemicals and preservatives that come from modern-day laboratories. Stay healthy! Eat your meat! Dietary Nitrate, Nitric Oxide, and Cardiovascular Health - PubMed [Internet]. PubMed Central. [cited 2025Jul.29]. Available from: https:// pubmed.ncbi.nlm.nih.gov/25976309/ Meta-analysis of prospective studies of red meat consumption and . [Internet]. PubMed Central. [cited 2025Jul.29]. Available from: https:// pubmed.ncbi.nlm.nih.gov/21540747/ Nitrate and nitrite in the diet: how to assess their benefit and risk for . [Internet]. PubMed Central. [cited 2025Jul.29]. Available from: https:// pubmed.ncbi.nlm.nih.gov/25164923/

Introduction Excess salt intake is a major contributor to hypertension and cardiovascular disease—among the leading causes of mortality in the Philippines and around the world. The World Health Organization (WHO) recommends less than five grams of salt per person per day, yet the average intake of a Filipino adult is around 10.3 g, more than double the WHO recommended limit (WHO, 2023). In the same year, the 2023 Expanded National Nutrition Survey reported that 13% of Filipinos aged 20–59 have elevated blood pressure, with even higher rates among older adults—19.5% for those aged 40–49 and 26.8% for those aged 50–59 (DOST-FNRI, 2023). The role of the industry and challenges The food industry plays a pivotal role in reducing population salt intake, as most dietary sodium comes from the salt used to enhance flavor, preserve freshness, and improve texture in processed, packaged, and prepared foods. Striking the right balance between product quality, consumer preference, and public health presents both a challenge and an opportunity for the sector. The food industry is uniquely positioned to help reduce salt consumption and address the alarming rates of hypertension and other non-communicable diseases. Through product reformulation, innovation, and consumer education, the sector can drive meaningful population-level impact. Key actions include: Reformulating existing products to gradually reduce sodium content without compromising taste, quality, or safety. Developing new low-sodium products that meet consumer expectations for flavor and overall eating experience. Practicing responsible marketing and transparent labeling to help consumers make informed dietary choices. Collaborating with government and health organizations to align efforts with national nutrition goals and standards. Global experience shows that significant sodium reduction is both achievable and sustainable. In the United Kingdom, voluntary salt targets set by the Food Standards Agency contributed to a 15% reduction in population salt intake. In Japan, the reformulation of condiments and instant noodles resulted in notable sodium reductions while maintaining strong market performance. In the Philippines, several food companies have begun implementing gradual salt reduction in condiments, snacks, and processed meats. However, despite this growing commitment, important challenges remain: Technical constraints , as salt plays a vital role in flavor, preservation, and texture—making substitutes difficult without affecting product quality. Consumer acceptance , given deeply ingrained taste preferences that require gradual adjustments. Economic considerations , since reformulation, testing, and product redevelopment entail significant investment, particularly for small and medium enterprises. Regulatory inconsistencies , with varying sodium labeling requirements and standards that complicate uniform implementation. Opportunities and the way forward  To sustain progress, industry efforts should be supported by an enabling environment: Public–private collaboration - multi-stakeholder partnerships can align targets, share technical solutions, and promote healthier food environments. Policy incentives - recognition programs or fiscal benefits can encourage reformulation among local producers. Innovation and R&D - investment in alternative flavoring systems and new technologies can improve product acceptability. Consumer education: Awareness campaigns can shift preferences toward lower-sodium products. Conclusion Salt reduction is a shared responsibility that demands strong collaboration among industry, government, academia, and consumers. By proactively advancing reformulation, product innovation, and transparent communication, the food industry can make a significant contribution to national health goals. Reducing salt across the food supply chain is not merely a matter of compliance—it is a strategic investment in consumer well-being, brand trust, and long-term business sustainability. References: World Health Organization. (2023). Policy and strategy on reducing salt consumption among Filipinos. https://www.who.int/ Inquirer News. (2023). WHO study bares bitter health impact of excessive salt use. https://newsinfo.inquirer.net/ Ajinomoto Philippines. (2023). https://pjc.philheart.org/ Philippine Information Agency (PIA). (2023). Department of Science and Technology, Food and Nutrition Research Institute. National Nutrition Survey 2023.

San Miguel Foods (SMF), in partnership with Payatas Elementary School and Barangay Toro Elementary School in Quezon City, successfully launched its pilot Nutrition Education Program from August to September 2025. The initiative aimed to help combat malnutrition by equipping 200 mothers with practical knowledge and skills in meal planning, food safety, and sustainable nutrition—guided by the Pinggang Pinoy food plate model. Over four consecutive Fridays, participants joined interactive learning sessions covering topics such as healthy meal planning, understanding macro and micronutrients, and safe food preparation. Each session featured hands-on cooking demonstrations using affordable, everyday ingredients and fresh produce, including STAR NutriMeats . Mothers learned to create nutritious, budget-friendly dishes following the ideal Pinggang Pinoy proportions : one-fourth carbohydrates, one-fourth protein, and one-half vegetables and fruits. The program also encouraged collaboration and creativity through workshops where mothers developed and shared their own healthy recipes, applying lessons on nutrition, safety, and affordability. This peer-to-peer learning approach fostered camaraderie, confidence, and a sense of empowerment among participants. With 100% target attendance across both schools, the program reached not only 200 mothers but also positively impacted their families by improving home nutrition practices. Participants showed greater awareness of balanced meal preparation, learned to identify nutrient-rich food sources more easily, and felt empowered to make healthier choices for their households. Beyond enhancing individual nutrition knowledge, the program also supported the Department of Education’s School-Based Feeding Program, helping strengthen households’ ability to sustain children’s nutrition and school performance. By fostering partnerships among schools, communities, and the private sector, SMF’s initiative addressed malnutrition at its roots—starting in the home. Encouraged by the success of the pilot run, SMF plans to expand the Nutrition Education Program to more schools in Quezon City and explore its integration into school-based nutrition activities with DepEd’s support. The long-term goal is to bring this model to more communities nationwide , inspiring a ripple effect of better nutrition practices across Filipino families.

San Miguel Foods, in partnership with San Miguel Foundation has marked its 6th batch of scholars in its SEED scholarship program — Gawad Kalinga’s School for Experiential Education Development (SEED) three-month training program. With this milestone, the program has now produced 117 SEED graduate scholars, each carrying forward a story of resilience, hope, and purpose. In a country rich in agricultural resources yet facing declining participation of youth in farming, San Miguel Foods is helping redefine what agriculture can mean for the next generation. As many young Filipinos turn away from the farm, the company is taking a different view: that the future of agriculture begins with empowering young people, especially those with limited access to formal education but a strong determination to succeed. Through this program, agriculture is presented not just as a means of livelihood, but a pathway to dignity, meaningful work, and long-term food security, contributing to nation-building one young farmer at a time. Every year, San Miguel Foods sponsors 20 youth scholars to undergo an intensive, three-month agri-entrepreneurship training under SEED Philippines — a course that grants a TESDA National Certificate II, recognized by employers and meeting national competency standards. The program goes beyond technical training, strengthening character and values through workshops, permaculture-based farming activities, solidarity assemblies, bayanihan sessions, and community outreach, ensuring scholars graduate not only with skills, but the right mindset for community-driven development.