Public health advocate Dr. Anthony Leachon urged overseas Filipino workers to prioritize proper nutrition and preventive healthcare, saying healthy habits can reduce the risk of chronic diseases despite the challenges of working abroad.

Speaking during DAILY TRIBUNE’s Usapang OFW program on Thursday, in observance of Nutrition Month, Leachon said long work hours, physically demanding jobs and limited food options should not prevent workers from making healthier choices.

“The Filipino worker must be empowered and know what to eat,” he said. “Proper nutrition means a balanced diet, the right amount of carbohydrates, plenty of vegetables and fruits, and avoiding too much red meat and processed food.”

He warned that processed foods, sugary drinks and excessive salt intake increase the risk of obesity, hypertension, diabetes, heart disease and some cancers.

Leachon advised workers to watch their calorie intake, limit rice consumption to about one cup per meal and prepare healthier meals instead of relying on fast food whenever possible.

“If you cannot control your environment, at least you can change yourself,” he said. “Bring vegetables, fruits or oatmeal to work.”

He also encouraged workers to choose water over sugar-sweetened beverages.

“Water has zero calories and zero sugar,” he said, adding that coffee and tea should be consumed in moderation and with little or no sugar.

Leachon said discipline is essential to maintaining good health and cited the Japanese practice of hara hachi bu — stopping eating when about 80 percent full—as an example of moderation.

Beyond nutrition, he encouraged OFWs to remain resilient amid personal and professional challenges.

“Life without purpose and sacrifice is not life after all,” he said. “Whatever challenges we face, these too shall pass.”

He said maintaining good health is one of the best long-term investments workers can make for themselves and their families.