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From Noche Buena to Media Noche, the Filipino holiday season is filled with family reunions, celebrations, and tables overflowing with festive favourites. While food is central to these gatherings, the abundance of rich dishes and sweet treats can also make it challenging to maintain healthy eating habits.
According to Parkway Cancer Centre (PCC), enjoying holiday meals does not have to mean giving up favourite dishes or following restrictive diets. Instead, making small, practical adjustments can help Filipinos celebrate the season while keeping their health in mind.
“Good nutrition is about balance, not restriction. The holidays are a time to enjoy food and celebrate with loved ones, and we can do that while still making mindful choices about what and how much we eat,” said Fahma Sunarja, Senior Principal Dietitian and Senior Manager, Allied Health at Parkway Cancer Centre.
With more than 16 years of experience at PCC, Sunarja shares seven practical tips to help Filipinos navigate holiday celebrations without compromising their nutritional needs.
Seven ways to eat healthier during the holidays
- Avoid skipping meals before celebrations.
Skipping breakfast or lunch to save room for Noche Buena may lead to overeating later. Instead, maintain regular meals throughout the day and consider eating smaller, more frequent portions to manage hunger.
- Keep rice on the plate, but aim for balance.
Rice remains an important source of energy and does not need to be eliminated from meals. The key is to balance portions by pairing rice with protein sources such as fish, chicken, eggs, tofu, or beans, alongside a generous serving of vegetables.
- Enjoy holiday favourites in moderation.
Traditional dishes such as lechon, ham, longganisa, tapa, and salted egg can still be enjoyed during celebrations. However, processed meats and other sodium-rich foods are best consumed occasionally. Families can also introduce healthier alternatives to their holiday spread, such as tofu, monggo, or mushroom-and-vegetable dishes.
- Choose nutritious, affordable Filipino dishes.
Eating well does not have to be expensive. Familiar dishes such as tinola, sinigang, steamed fish, and monggo offer nourishing options, while boiled kamote and saba can be incorporated into meals and snacks.
Planning holiday menus and estimating portions based on the number of guests can also help families minimise food waste and unnecessary leftovers.
- Practise proper food safety.
With large quantities of food prepared during celebrations, proper handling and storage are essential. Sunarja recommends cooking food thoroughly, using fresh ingredients, thawing frozen items in the refrigerator, and refrigerating leftovers within two hours.
- Stay away from crash diets and quick fixes.
As the new year approaches, diet trends promising rapid weight loss or detoxification often gain attention. However, eliminating entire food groups or following extreme restrictions may deprive the body of essential nutrients.
Sunarja also cautions against assuming that natural or herbal products are always safe, as some may interfere with medications. Individuals should consult qualified healthcare professionals before making significant dietary changes or taking supplements.
- Encourage healthy eating without pressuring loved ones.
The familiar Filipino expression “Kain ka pa” is often a gesture of care and hospitality. However, repeatedly urging someone to eat more or making comments about their food choices can create unnecessary stress.
Allowing family members to eat at their own pace and respecting their individual needs can help make holiday gatherings more enjoyable for everyone.
Healthy eating goes beyond the holiday season
Sunarja emphasised that nutritional needs vary depending on an individual’s health and circumstances. For cancer patients, for instance, maintaining sufficient calorie and protein intake may take priority over general healthy-eating recommendations. At PCC, dietitians work alongside doctors and other healthcare professionals to provide personalised nutritional guidance based on each patient’s needs.
“There is no single approach to nutrition that works for everyone. What matters is understanding your body’s needs and making choices that support your overall health. The goal is not to take the joy out of eating, but to help families enjoy their celebrations while building healthier habits beyond the holidays,” Sunarja said.
As Filipino families prepare to welcome 2027, PCC encourages everyone to embrace a balanced approach to nutrition, recognising that consistent, healthy habits matter more than any single holiday meal. To learn more about Parkway Cancer Centre’s services or to schedule an appointment, visit https://www.parkwaycancercentre.com/ph.
