Meal Planning 2026: Alamin kung paano gawing healthy-habit ang pagkain para sa balanseng lifestyle

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Transcript

00:00Handa na ba kayo para sa Healthier You ngayon 2026?

00:03Perfect! Kasi ngayong araw, pag-uusapan natin kung paano gawing healthy habit ng meal planning

00:08at kung bakit ito mahalaga para sa isang mas balancing lifestyle.

00:12Makakasama po natin ngayon si Coach Angelo Jose Subaldo

00:16na magbabahagi ng kalaman tungkol sa balanced meals.

00:19Kung paano ito nakatutulong para maging mas consistent sa healthy eating.

00:23Good morning Coach Angelo, welcome sa Rise and Shine Pilipinas.

00:26Diana Chosha po ito.

00:30Ay, Coach, paki-unmute lang po natin para pumarinig po namin kayo.

00:38Tubukan natin ayusin natin yung audio with Coach Angelo para pag-usapan itong meal planning.

00:44Maganda rin yun.

00:45Ako, malaki ang pasalamat ko sa AAP.

00:48Ano yun?

00:49Audrey Alindog Program.

00:51May title na pala.

00:53Kasi si Audrey ang nag-encourage sa akin para magkaroon ng meal planning.

00:58Wow!

00:59Magki-tumans na walang rice.

01:01Wow!

01:01Okay!

01:03At talking about that, Coach Angelo, narinig niyo na po kami.

01:08Coach?

01:08Yes, yes.

01:09Good morning po!

01:13Coach Angelo, good morning.

01:15So, yes, yes.

01:18Ito po, para po sa mga nanonood sa atin ngayon umaga,

01:21ano po ang meal planning at bakit itong magandang gawing health habit ngayong bagong taon?

01:28Alright, Lord.

01:29Joshua, para pag-usapan natin ito,

01:32ang meal planning ay maagang pagpaplano kung anong kailan at gano karami ang kakainin natin sa isang araw o isang linggo.

01:44So, maganda itong gawing health habit ngayong bagong taon dahil tinutulungan tayo nitong umitiwas,

01:52mga impulsive, bawasan ang junk food,

01:57feed sa gastos at mas maging consistent sa healthy choices,

02:01sa halit na hulaan kung ano ang mga kakainin natin

02:05para magkaroon ng magandang direksyon na tayo sa araw-araw.

02:10Bakit po nagiging susi po itong meal planning sa mas healthy na lifestyle, Coach?

02:18Ito, Daya, no.

02:21Nagiging susi ang meal planning dahil inaalis nito ang stress sa pagkain.

02:26Kapag planado ang meals, mas kontrolado ang portions.

02:30Mas balanse ang nutrients at mas madaling sundan ang health.

02:36Whether ito ay pagpapapayat, pagdagdag ng muscles,

02:41o simpleng magiging mas malusog,

02:44consistency talaga ang sekreto ng healthy lifestyle.

02:48At meal planning ang tumutulong para magawa iyon.

02:53Okay. So, Coach, pag sinabing balanced meal,

02:56ano yung dapat na nakahain?

02:58Ano yung, I mean, paano yung carbohydrates, proteins, gulay, at fats sa isang meal plan?

03:05Paano yun? Depende ba yun sa timbang ng isang individual?

03:10Paano? Paano ang gagawin?

03:11Ah, gawin natin, ano, no, Joshua.

03:16Ang balanced meal ay parating hinahati natin sa plato.

03:20So, kung ang gulay, trutas,

03:23ah, kalahati lang.

03:24Ngayon sa protein naman,

03:26i-one-fourth lang natin,

03:27yung isda, manong, itlog, tofu.

03:30Ngayon, pag sa carbohydrates naman natin,

03:33it's one-fourth lang din.

03:35Tapos, ang kanon natin dito, Joshua,

03:37healthy fats, gaya ng olive oil,

03:39avocado,

03:41mani,

03:42na maliit pero mahalagang bahagi.

03:45Napansin natin dito, Joshua,

03:47yung kultura ng Pilipino,

03:49baliktad eh.

03:51Yung carbohydrates, one-half.

03:53Tapos, yung protein natin,

03:55one-fourth.

03:56Yung gulay natin, one-fourth also.

03:58So, kaya yung nagiging resulta,

04:02hindi kailangan sakta ito ang grapang kompleto

04:06at hindi sobra.

04:07Ah, okay.

04:08Coach, paano naman po ya ang cupang meal planning

04:10depende sa age o edad, lifestyle,

04:13uri po ng trabaho ng isang tao?

04:17Okay, so ito, Diane, no?

04:19Iba-ibang pangangailangan ng bawat tao.

04:22So, magbigyan ko ng halimbawa,

04:23mas aktibo o physical ng trabaho,

04:29mas nangayang nakakalo ng risk

04:31at carbohydrates.

04:33Kung sedentary lifestyle,

04:35mas focus tayo sa gulay, protein,

04:38at tamang portion.

04:39Sa mas bata o athlete,

04:41mas mataas ng energy,

04:43focus mo naman tayo sa protein needs nila.

04:46Sa mas may edad,

04:47na mga senior,

04:48mas binibigyan pansin ang

04:50digestion,

04:53blood,

04:54sugar,

04:55at heart health.

04:58Kaya mahalaga ang meal planning

05:00ay one size fits.

05:04Mmm.

05:05E paano natin na ito?

05:06Panuhin mo na yung meron ng sukat.

05:08Pero paano natin mapapanatili

05:09na exciting pa rin yung meal planning

05:11para hindi tayo mabilis bagsawa?

05:13Kasi minsan pag paulit-ulit,

05:15nakakaumay.

05:15Minsan mo,

05:16may minis mo yung mga,

05:18minsan even yung mo.

05:20Paano gagawin mo?

05:21I mean,

05:22paano natin mamaintain yung excitement

05:23sa meal planning?

05:26Alam mo, Joshua,

05:27pinakasimple lang na ginagawa namin

05:29sa mga meal plan to our clients.

05:31Mag-rotate tayo ng recipe kada linggo.

05:34Gumamit ng iba-ibang herbs and spices

05:36na pwedeng gamitin.

05:38Nga sisi salt.

05:41Magkaroon ng healthy version

05:42na paboritong pagkain.

05:45Maglaan ng isang flexible meal kada linggo.

05:48Hindi dapat bopo rin ang healthy eating.

05:51Kapag nasarapan ka,

05:53mas tatagal mo itong gagawin.

05:58Well, Coach,

05:58paano po makatutulong itong meal planning

06:00para mas maging consistent

06:01sa healthy eating ngayong 2026?

06:03Ito, sa 2026,

06:08mas busy ang buhay na karamihan.

06:13Ang meal planning,

06:14ang magsisilbing backup plan mo

06:16kapag pagod,

06:18nagmamadali,

06:19o tinatamat.

06:20Kapag may kahanda na,

06:22mas maliit ang chance na bumalik

06:25sa unhealthy choices.

06:26Consistency

06:28ang nakapabago

06:30sa perfection.

06:32Yun.

06:34Kaya si Audrey,

06:36lagi kami magka-chat

06:36sa kinakain namin.

06:38I mean,

06:39we take pictures

06:40na ito yung kinakain

06:41namin ngayong araw

06:42to help.

06:43Ako,

06:43malaking bagay yun.

06:44Kasi pag nakikita ko na,

06:46uy, ito na yung kinakain ni Audrey,

06:47dapat igay din yung paining ko.

06:48So, namomonitor

06:49kung ano yung kinakain

06:50araw-araw.

06:51But may question ako kay Coach.

06:52Yung iba naman kasi,

06:54ang ginagawa,

06:54is it the same as meal prepping?

06:56Kasi,

06:57yung iba naman Sunday,

06:59eh,

06:59pinaprep na nila

07:00yung kakainin nila

07:01for the whole week.

07:02Pwede rin yun, ano?

07:03Ilan ganyan yung ginagawa, eh?

07:05Sunday pa lang,

07:06nakaplano na hanggang Friday

07:07ang kakainin mo.

07:08Tapos,

07:09ilalagay na lang sa ref.

07:16Parehas din,

07:17parang yung meal prepping

07:17at meal planning.

07:18Oo.

07:19Pero maganda nga na

07:20i-angkop natin, ano,

07:22dun sa ating edad

07:23and lifestyle.

07:24Yes.

07:24Ito, Coach,

07:25panguli na lang po,

07:26ano po yung isang simple?

07:27Ngunit,

07:28mahalagang paalala nyo

07:29sa mga gustong gawin

07:30lifestyle

07:30at meal planning.

07:35Siguro,

07:35ang mabibigay kong

07:36message sa kanila,

07:38no?

07:39Consistency,

07:40kasi life is a

07:41continuous learning process.

07:43So,

07:43once we start,

07:44eh,

07:45wala nang balikan,

07:46kundi moving forward

07:48lang tayo.

07:49Kung nag-failed man tayo

07:50sa isang meal prep,

07:51it's okay.

07:52Eh,

07:52pero yung consistency,

07:54bibigyan tayo

07:55ng mas magandang result.

07:56Ayan.

07:57Well,

07:58magandang simula na to.

07:59Now na.

08:00Yes.

08:00Ngayon,

08:012026,

08:01ng ating mga

08:02kamabayit mga carousel.

08:04Thank you very much

08:05sa pagwahagi po

08:05ng advice

08:06at mga impormasyon

08:07sa araw na ito.

08:08Coach Angelo,

08:09thank you.

08:09And again,

08:10happy and healthy

08:112026

08:11para po sa ating lahat.

08:13Thanks, Coach.

08:15Thank you,

08:15Diane and Joshua.

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