Every January, the word healthy suddenly feels heavy.
It usually comes with:
- Strict rules
- No rice
- No flavor
- No joy 😅
But for most Filipino families, that’s just not sustainable.
So this list is for moms who want to eat better without feeling deprived — still masarap, still may kanin, still family-approved.
What “Healthy” Really Means for Filipino Families
Healthy doesn’t mean:
❌ No rice
❌ No sauce
❌ No comfort food
Healthy means:
✔ Balanced meals
✔ More gulay and fiber
✔ Leaner proteins
✔ Less fried, more simmered or grilled
✔ Portion awareness—not restriction
1. Chicken Tinola (Light but Filling)
Why it works:
- Clear broth
- Lean protein
- Loaded with vegetables
Tip:
Use chicken breast or wings and skip extra oil.
2. Grilled or Pan-Seared Fish + Tomato Salad
Simple and heart-healthy.
Choose bangus, tilapia, or galunggong.
Swap frying for:
- Grilling
- Air-frying
- Pan-searing with minimal oil
3. Ginisang Gulay with Egg or Tofu
Affordable and nutritious.
Great combos:
- Sayote + carrots
- Pechay + mushrooms
- Repolyo + eggs
Check out my Ginisang Repolyo with Tofu recipe here.
4. Tortang Talong (Minimal Oil Version)
Still comforting, still masarap.
Use a non-stick pan and less oil.
Protein boost:
Add a bit of ground chicken instead of pork.
5. Chicken or Fish Sinigang (Lean Cut)
January favorite.
Use:
- More vegetables
- Less fatty meat
The sabaw alone already feels nourishing.
6. Munggo with Malunggay (Less Pork, More Greens)
High in fiber and plant protein.
Add malunggay or spinach for extra nutrients.
Can You Still Eat Rice?
Yes. Always yes.
Healthy rice habits:
✔ Smaller portion
✔ Pair with more gulay
✔ Avoid double rice at night
✔ Choose brown rice occasionally (optional)
Sustainability > perfection.
Simple January Healthy-Eating Tips for Moms
✔ Cook sabaw ulam at least 3x a week
✔ Balance meat with vegetables
✔ Limit deep-fried dishes to weekends
✔ Drink more water
✔ Don’t skip meals
Healthy eating should fit real life.
Why January Is the Best Time to Reset Gently
January isn’t about being strict—it’s about:
- Recovering from holiday eating
- Giving your body a break
- Building habits you can maintain
And honestly? A warm bowl of tinola already counts.
You don’t need to overhaul your life this January.
Start with one healthier ulam a day.
That’s already progress—and that’s enough 💚
