Hi ,
Realtalk tayo: Filipino food gets a bad rap sometimes.
Many people say it’s too oily, too salty, too much white rice.
I used to be defensive about this, but I recognized my bias.
Eventually, natauhan din ako.
I’ve seen it in clients' food diaries, I’ve heard it in consults, and I’ve even read the comments under my own social media posts.
And then, here’s what I also know:
The Filipino diet has so much untapped potential - if we just take a closer look.
In this newsletter, I want to help you make Filipino foods work for you - with a little more intention, and a lot more balance.
What Does a Typical Filipino Diet Look Like?
According to the DOST-FNRI’s National Nutrition Survey, most Filipinos eat:
- Staples like rice, kamote, cassava, or corn paired with meat, fish, or veggies
- Protein-rich dishes like adobo, sinigang, tinola - usually made with pork, chicken, beef, or seafood
- Vegetables like malunggay, kangkong, or kamatis - often simmered into soups and stews
- Snacks and sweets like kakanin and fruits (sometimes fresh, sometimes sweetened)
- And the good news? A lot of our traditional cooking methods - like boiling, grilling, or steaming - already help preserve nutrients.
Not bad, right?
Still, I know what some people are thinking:
But Grace, have you seen the food they serve in carinderias?
Yup. I have. And you’re right - some of it is definitely heavy on fat, salt, and oil. Add processed foods and oversized rice portions, and it’s easy to see why people get concerned.
But I’ve also lived in places like Manila, Isabela, Eastern Samar, and Sultan Kudarat - and I’ve seen another side of Filipino food.
A side that’s fresh, diverse, and honestly, pretty nutritious.
For every deep-fried ulám, there’s a humble bowl of Utan Bisaya (a veggie stew) or a fresh plate of Kinilaw.
These dishes exist - they’re just not always the ones we see promoted or celebrated.
Really, Can there be such a thing as Healthy Filipino Diet?
Absolutely. And to prove it, I put together a sample meal plan that shows how you can enjoy Filipino comfort food and take care of your health at the same time.
1. Balanced Calories for Daily Energy
The meals range between 1,600 to 1,800 calories - enough to fuel your day without going overboard.
It's also set at around 50% carbohydrates (225 grams), 20% protein (90 grams) and 30% fat (60 grams). It focuses on portion control without sacrificing flavor or satisfaction.
2. Carbs That Keep You Full (and Happy)
Think brown rice, kamote, fruits, and veggies. These carbs give you energy, keep your blood sugar steady, and help you feel full longer.
3. Protein to Keep You Strong
There’s a good mix of lean meat, fish, seafood, eggs, and plant-based options like munggo and tofu to support muscle and body repair.
4. Healthy Fats That Actually Help
Ingredients like coconut milk, fatty fish, and nuts provide the kind of fat your heart and brain actually need.
5. Dishes from North to South
From Luzon, Visayas, Mindanao to NCR, this plan brings in the flavors of home. Because being healthy shouldn’t mean letting go of where you’re from.
Final Thoughts
It’s how we cook, portion, and pair foods that makes the difference.
Use less oil, add more gulay, eat mindfully, and keep the joy.
We love Filipino food for a reason. It’s flavorful, comforting, and full of stories. But somewhere along the way, a lot of us started thinking we had to give it up to be “healthy.”
That’s just not true.
Yes, some dishes need a little tweaking. But the answer isn’t to throw them out - it’s to find a better balance and a little change in how we think about healthy diet.
We can keep the traditions, the flavors, the joy - and still take care of ourselves.
Here's the meal plan:
Filipino-Forward Sample Meal Plan
Please stay tuned for Visayas, Mindanao, and NCR Meal plans!
Kain po,
Grace
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