Hi ,

As promised last week, let's dive in to

Mindset #3: Diet Culture

Ay, di ako puwede kumain nyan, diet ako eh.

May MSG yan, bawal yan.

Taba mo na, mag-diet ka nga.

Do these sound familiar?

For many Filipinos, the word “diet” means “to lose weight, we should not eat [this food]”.

This feels restrictive, punishing, and negative. It’s no wonder many of us are torn between wanting to be healthy and wanting to enjoy the foods we love.

This mindset turns dieting into a familiar cycle of 

restriction -> frustration -> relapse -> repeat

As a dietitian, I find this concerning because of the following:

1. Rising Health Concerns: More Filipinos are facing obesity, insulin resistance, fatty liver, and other lifestyle diseases. Extreme dieting and quick fixes don’t help; they make things worse by leading to nutrient deficiencies, diet cycling, and mental health problems.
2. Cultural Disconnection: Seeing Filipino food as “the enemy” creates a divide between health goals and cultural identity. Healthy eating shouldn’t make us feel like we’re rejecting our heritage.
3. Lost Opportunities: Filipino cuisine isn’t just delicious; it’s full of potential to be both satisfying and nourishing when approached with balance.

So, I say this over and over again:

You don’t have to give up the foods you grew up with to be healthy.

Why? Because fun fact: Diet, technically, doesn’t mean restriction.

DIET is simply

the sum of all the foods and drinks we consume over time.

That’s it.

If you noticed, this definition of the word “diet” is:

1. Neutral: It’s neither positive nor negative, and definitely not inherently about weight loss. It’s just a description, not a judgment. Example: Whether you eat pandesal and kape in the morning or prefer rice and fried foods, your diet isn’t “good” or “bad.” It’s just a reflection of what you habitually eat.
2. Culturally Influenced: “Over time” means your diet reflects your traditions, preferences, and access to food. Example: A typical Filipino diet might include rice at every meal, ulam like Fried Tilapia or Nilagang Baka, and snacks like turon or kakanin. It reflects what’s accessible, traditional, and passed down through generations.
3. Health-Driven (when needed): In medical contexts, diet refers to tailored eating patterns to address specific health needs, like managing diabetes, hypertension or, my least favorite, kidney diseases. Example, people with diabetes might follow a carbohydrate-controlled diet where they need to be mindful of the amount of carbs they consume. A person with high blood pressure might be advised to reduce sodium by using less salt or soy sauce. However, just because these dietary recommendations apply to specific health conditions doesn’t mean they are necessary for everyone.

Culinary stereotyping, the growing influence of Western standards and diet culture has clouded our perception of Filipino cuisine and its impact to our health.

Imagine this:

You’re scrolling through social media and see a diet coach or a fitness influencer raving about their low carb or “clean eating” meal - Baked chicken breast with kale, zucchini and feta cheese.

Then you look at your plate - Chicken Inasal with atsara and rice - and suddenly, it feels wrong.

You start questioning if your home-cooked meal is “healthy enough” because it doesn’t look like the Westernized, diet-culture-approved version of health.

The idea that Filipino food - rich in flavor, culture, and tradition - is somehow “less healthy” than foreign dishes is a result of years of foreign influence and diet trends. In reality, Chicken Inasal is packed with protein, and atsara contains fiber and probiotics. Rice complements it by providing a bland yet satisfying carbs and serves as your main source of energy. Simple, yet nourishing.

Yet, because it doesn’t fit the mainstream aesthetic of what a “healthy” plate looks like, we undervalue it.

This narrative diminishes the richness and diversity of our local food traditions, causing us to overlook their nutritional value and cultural significance.

Why don’t we focus on understanding the true essence of our local cuisines?

By shifting our mindset, we can reclaim Filipino food as a source of nourishment, pride, and sustainability.

In the coming weeks, I'll be sharing insights on how to renew our mindset towards healthy Filipino-forward diet.

See you then,

Grace Banal, RND