The Basics: High-Fiber, Local, and Seasonal
If there’s one golden rule for a budget-friendly, nutritious diet, it’s this: eat high-fiber foods that are locally available and in season. Fiber, found in fruits, vegetables, and root crops, is essential for digestion and overall health. Some of the most affordable and accessible high-fiber options include bananas, watermelon, pineapple, papaya, kangkong, malunggay, and Taiwan pechay.
For carbohydrates, Mark recommends shifting towards healthier complex carbs like sweet potatoes, corn, and brown or red rice. Protein sources such as tofu, monggo (mung beans), lentils, and fresh fish offer excellent nutrition at a lower cost.
“Lentils, for example, are not common in Filipino households, but they are an affordable, nutrient-dense alternative to rice,” he points out.
Buying fresh ingredients from the wet market instead of supermarkets also helps stretch the budget. And when eating at a local carinderia, Mark suggests opting for dishes like larang or tinola instead of deep-fried foods.
How to Eat Balanced Meals on a Budget
A well-balanced diet should include both macronutrients—fats, carbohydrates, protein, and fiber—and micronutrients like vitamins and minerals. The good news? A high-fiber diet already contains most of these essential micronutrients.
For those looking for easy ways to balance their meals, Mark suggests:
- Carbohydrates: Opt for complex carbs like sweet potatoes, corn, oats, wheat bread, or brown, red, and black rice.
- Proteins: Prioritize fish, seafood, beans, tofu, and chicken over red meat like beef and pork, which are linked to chronic diseases when consumed in excess.
- Healthy Fats: Choose natural sources like seafood, tofu, seeds (flax, sunflower, and watermelon seeds), and locally made peanut butter.
- Budget-Friendly Example Meal: A simple yet nutritious lunch could be a bowl of tinola with kangkong, sweet potato, and a banana for dessert.
Debunking the Myth About Rice
Rice is often blamed for weight gain and health issues, but Mark insists that it’s not the real problem—it’s the overall diet that matters. “For people without health conditions, rice is still okay to eat,” he says. “Even if you eat one cup of rice with tinola and utan bisaya (a vegetable soup), your meal is still healthy.”
However, for those with high blood sugar or aiming to lose weight, switching to complex carbohydrates like sweet potatoes or brown rice may help. The key is moderation and choosing the right food pairings.
Common Diet Mistakes Filipinos Make
Despite good intentions, many Filipinos unknowingly make diet mistakes that can lead to health problems. Here are some common pitfalls:
- Completely cutting out carbs – This often leads to cravings and overcompensation later. Instead, a balanced portion of complex carbs is recommended. Check with a dietitian who can help you figure out the right amount of carbohydrates your body needs.
- Skipping meals or fasting incorrectly – Not eating for long periods can cause sugar imbalances and acidity, especially when followed by overeating. The best approach is to eat slowly and start meals with water or soup.
- Midnight snacking – Late-night eating is one of the biggest contributors to weight gain. It slows down the body’s fat-burning capacity and raises blood sugar levels.
- Eating processed snacks – Junk food, cookies, and seemingly “healthy” crackers often contain refined carbohydrates and unhealthy fats. Choosing fresh, whole foods is always better.
Healthy and Easy-to-Prepare Meals for Busy Filipinos
For Filipinos with hectic schedules, preparing healthy meals can seem like a challenge. But Mark shares simple, nutritious, and cost-effective options that require minimal effort:
- Breakfast: Overnight oats made with plant-based milk, seeds, and fresh fruits. Or a simple meal of boiled eggs and wheat bread.
- Lunch/Dinner: If eating out, prioritize vegetable-based dishes, avoid fried foods, and choose lean proteins like fish and chicken.
- Packed Meals: Prepare a salad with lettuce, tuna, sweet potatoes, and fruit. Or a sandwich with wheat bread, chicken breast or tuna, lettuce, tomato, and apple.
- Healthy Snacks: Yogurt with fruit, or wheat bread with locally made peanut butter (avoid imported versions with chemical additives).
The Bottom Line: A Healthy Diet is Affordable
Eating healthy doesn’t mean expensive superfoods or imported ingredients. The Filipino diet already offers a wealth of nutritious, affordable options—it’s just a matter of making smarter choices. By opting for high-fiber, locally sourced foods, balancing meals, and avoiding common diet mistakes, anyone can achieve a healthier lifestyle without overspending.
As Mark Ong puts it, “You don’t need to be rich to eat healthy. Sometimes, the simplest meals—like tinola, utan bisaya, and sweet potatoes—are the best for your health.”
So, the next time you plan your meals, think local, think fiber-rich, and most importantly, think balanced!
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About DietWise Nutrition Consultancy
📍 Location: Room 304, Cebu Cancer Institute Building, Perpetual Succour Hospital, Gorordo Avenue, Cebu City, 6000 Cebu
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