Whenever someone says “healthy food,” parang automatic na naiisip natin:
walang lasa, konti ang kanin, puro lettuce, tapos gutom ka pa rin after.
Pero honestly?
Hindi naman kailangan magmukhang diet ang pagkain para maging healthy.
As moms (and as someone na gusto talagang kumain 😅), ang goal ko is simple:
👉 pagkain na pwede araw-araw,
👉 hindi nakakaumay,
👉 hindi masakit sa bulsa,
👉 at hindi mo mararamdamang nagda-diet ka.
So here are Filipino ulam that feel like comfort food, but are actually healthy enough to eat regularly, especially if you’re trying to be more mindful with food—or easing into a calorie deficit.
What Makes an Ulam “Healthy but Not Diet Food”?
For me, ganito siya:
- May protein (para busog)
- May gulay or fiber
- Hindi puro prito
- Simple lang ang luto
- Kayang kainin with rice (yes, may rice pa rin 🍚)
Ulam You Can Eat Every Day (No Guilt, No Drama)
1. Chicken Tinola (Yes, This Is Still Healthy!)
Let’s clear this up: Tinola is NOT boring.
It’s:
- Lean chicken
- Sabaw-based
- May malunggay or dahon ng sili
- Light pero satisfying
Perfect for days na gusto mo ng comfort without heaviness.
💡 Mom tip: Use more ginger and patis for flavor instead of oil.
2. Ginisang Sardines with Pechay or Spinach
Budget-friendly and surprisingly healthy.
Sardines are rich in:
- Protein
- Omega-3
- Calcium
Pair it with pechay or spinach, and you have an ulam na pang-araw-araw talaga.
3. Pork Steak (Lean Cut, Konting Sauce)
Hindi kailangang i-give up ang pork.
Use:
- Pork loin or kasim (trim excess fat)
- Toyomansi for flavor
- Konting oil lang
Masarap, familiar, and hindi ka maghahanap ng ibang ulam after.
4. Grilled or Pan-Seared Fish + Ensaladang Kamatis
Simple pero sobrang satisfying.
Fish gives you:
- Lean protein
- Healthy fats
Add kamatis, sibuyas, and konting calamansi—and suddenly, ang sarap ng kanin mo kahit konti lang.
5. Chicken Adobo (Yes, Pwede!)
Adobo doesn’t have to be oily.
Make it:
- Dry-style
- Less oil
- More suka and bawang
This is one of those ulams na mas sumasarap habang tumatagal, so perfect for busy moms.
6. Beef and Vegetable Stir-Fry
Konting beef, damihan ng:
- Cabbage
- Broccoli
- Sayote
- Mushrooms
This makes the ulam hearty without being heavy—and hindi ka rin manghihinayang sa karne.
7. Tofu Sisig (Yes, It Exists and It’s Good!)
For meatless days:
- Crispy tofu
- Konting sibuyas
- Calamansi
- Minimal mayo (or skip it)
Masarap with rice and surprisingly filling.
Where Salads Come In (But Hindi Lang Salad)
Hindi araw-araw salad ang trip natin, diba?
That’s why salads work best as:
- Side dish
- Pang-dagdag fiber
- Pang-balance ng ulam
👉 This is where your Mango Kani Salad, Tuna Corn Salad, and Boiled Egg + Tomato Salad fit in perfectly.
They’re not replacement meals—they’re pang-support sa totoong ulam.
🍚 Can You Still Eat Rice?
Short answer: YES.
Long answer:
- Control portions
- Pair rice with protein
- Avoid puro carbs lang
Healthy eating doesn’t mean no rice—it means smart rice.
Healthy eating shouldn’t feel like punishment.
Kung ang pagkain mo:
- kinakain ng buong pamilya
- kaya mong ulitin linggo-linggo
- at hindi ka stressed
👉 that’s sustainable.
And honestly, that’s the only kind of healthy eating that works long-term.
What to Read Next
If you enjoyed this, read these next:
- Low-Calorie Filipino Foods You Can Eat Every Day
- Affordable Salad Ideas Under ₱200
- Calorie Deficit Meal Plan for Filipino Families
(Perfect pang-build ng healthy eating habit without pressure.)
