Everybody wants to be healthy. The famous “health is wealth” adage is more meaningful now than ever.
Nutrition is the foundation of health, and we will never be healthy if we receive poor nutrition. To most of us, nutrition is equivalent to the food we consume. Nutrition is how our bodies use the food we eat for sustenance, growth, and development.
We learn from our younger years that food can be grouped into three categories – GO, GROW, and GLOW foods. These three play a major role in our diet, nutrition, and health.
GO foods contain carbohydrates and fats that provide energy for our bodies. Examples of these are rice, bread, and root crops.
GLOW foods, such as fruits and vegetables, are high in vitamins and minerals.
GROW foods, on the other hand, are protein-rich foods that are responsible for bone and muscle health. Our primary source of protein is meat, but poultry, dairy products, fish, and eggs are also considered protein-rich foods.
Meat is a well-favored source of protein in the Filipino diet. Pork and beef (red meat) or chicken (white meat) can be purchased in local markets. We have a lot of varied recipes for our meats.
Good meat is high in amino acids, vitamins such as vitamin A that stimulates the production of white blood cells responsible for fighting body infections and B vitamins that break down complex carbohydrates, and minerals like iron and selenium. Iron is needed by our body to make hemoglobin and myoglobin while selenium helps protect against cell damage and infections. These are just some of the many benefits of protein in our diet. Thus, cooking your favorite pork adobo recipe not only satisfies your cravings but also provides your body with its needed nutrients.
Meat is critical in children’s diets while they are in their growing stage, while the elderly need an adequate intake of protein and calcium to maintain good muscle mass and bone health.
Protein-rich foods are essential at every stage of our lives and need to be included in our diet. When shopping for your homemade meals, don’t forget to shop for quality produce and fresh meat. A well-balanced diet rich in carbohydrates, protein, vitamins, and minerals is essential for good nutrition and health.
References:
Food Nutrition for Elderly: Go, Glow and Grow. Expectation Care. Retrieved July 5, 2022 from Food Nutrition for Elderly: Go, Glow and Grow – Expectationcare.co.uk
Vitamin A. The Nutrition Source. Retrieved July 5, 2022, from Vitamin A | The Nutrition Source | Harvard T.H. Chan School of Public Health
Iron: Fact Sheet for Consumers. U.S. Department of Health and Human Services. Retrieved July 5, 2022 from Iron – Consumer (nih.gov)
What is the Role of Meat in a Healthy Diet? July 7, 2018. Animal Frontiers. Retrieved July 5, 2022 from What is the role of meat in a healthy diet? | Animal Frontiers | Oxford Academic (oup.com)
It is not a secret that we Pinoys love our meat. Most, if not all, restaurants in our country offer a variety of pork dishes. Some of the favorite pork dishes of Pinoys are Lechon, Sisig, and Pork Barbeque.
Let’s take a deeper look at why meat is so loved by Filipinos.
The Philippines is the 10th largest consumer, 8th largest producer, and 7th largest importer of pork worldwide. Pinoys consume around 25 kilograms of meat yearly, including 15 kgs of pork.
Next to pork, the average Filipino consumes about 11.6 kg of chicken and 3 kg of beef or veal. To add, unlimited grilled pork restaurants are mushrooming around the country. Understandably, each Pinoy has their own pork recipe to boot. Given this scenario, the swine industry is one of the most lucrative businesses.
Lechon, a spit-roasted whole pig, is a traditional centerpiece during Christmas in the Philippines. In special events like fiestas and weddings, a Filipino family will use a whole pig for different pork dishes. The preparation will start one to two days before the gathering and serve as a venue for family, relatives, and friends to get together. They will prepare and cook the dishes together and then serve them at the event themselves.
Historically, meats are of ritualistic importance. Long before the country was called the Philippines, pork was already a well-favored food source. Pigs are known to be indigenous in our country. The word “baboy” in Tagalog resembles Indonesian and Malaysian names for pork such as “babi” and “bawi” respectively. This proves that pork is a pre-colonial food source in Southeast Asian countries.
However, Spain also played an important role in our deep-rooted love for meat. When Spain conquered the country, they carried a sword, a cross, and a jamon. Fernando Zialcita, an anthropologist, stated that the pork consumption pattern is the same with Austronesians, the Philippines, and Hawaii and our love for pork has been with us from the beginning rather than influenced directly by colonizers. Truly, our love for pork is rooted in our ancestors and passed from generation to generation.
The Filipino’s love for pork will remain because of the meat’s versatility as a preferred dish for nearly every memorable event with friends and family. Because of this, it is essential to find a good source of juicy, tender pork with the ideal meat-to-fat ratio when serving home-cooked dishes to our loved ones. This is a meal that they will surely love.
References:
Pork Remains the Favorite in the Philippines. January 3, 2020. The Pig Site. Retrieved June 7, 2022 from https://www.thepigsite.com/articles/pork-remains-the-favourite-in-the-philippines
How Much Meat Does the Filipino Consume? April 14, 2017. Rappler. Retrieved June 7, 2022 from https://www.rappler.com/business/166870-fast-facts-meat-chicken-pork-filipino-consumption/
Meat will always be part of every Filipino’s family meal. To ensure our family and loved ones get the best meal on their plates, a reliable and good supplier of fresh produce, especially meats, must be your top priority.
Fresh meats can be bought from the wet market, local grocery, or meat stores, but due to the pandemic, these can now be conveniently bought online and directly delivered to the safety of our homes.
It is practical to buy meat based on your household needs and storage areas such as refrigerator and freezer availability and capacity. Living in a tropical country, fresh meat is highly perishable if left out for too long in the heat. This needs to be stored properly to maintain its freshness, keep it safe from bacteria growth, and prevent unnecessary spoilage.
When the meat reaches our houses, we either cook it directly or store it in the refrigerator if it’s going to be cooked soon. If the meat will not be used immediately, it is recommended to freeze the meat right away to extend its shelf life. This is one of the best ways to preserve its freshness, but we need to do it properly.
It is advisable to wash them using running water to remove physical impurities and to cut the meat based on the recipes in mind. Portion the meats and pack them in separate containers based on the recipe and cooking schedule. This will prevent thawing a large amount of meat and refreezing some parts, which can cause spoilage or bacteria to grow.
Not sure whether to keep your meats in the refrigerator or the freezer? A good rule of thumb is that your freezer is ideal for longer storage. As for your refrigerator, you can set down your meats here if you intend to cook them immediately after buying them. This is also where you will place your meats when you need to defrost or thaw them overnight so that they’re ready to cook the next day.
Refrigerator and Freezer? Check. Clean Meat? Check. Now, where can you store them? You can use foil, plastic wrap, and airtight containers to store frozen meat. Airtight containers prevent freezer burn, which is when meat develops white, dried-out patches as air comes into contact with the meat surface. Freezer burn is a condition we don’t want our meat to be in; it means drying or loss of moisture and palatability of the meat.
Once it’s clean and properly packed, you can now freeze your meat. Remember not to overload the freezer and the refrigerator, as cool air cannot flow properly, and uniform cooling will not be achieved.
Keep in mind that you can generally freeze meats for up to 4 months or even more, but this will all depend on what type of meat you will store. However, to stay on the safe side, one thing every meat lover should practice is to always look at the expiration dates or sell-by dates listed on the pack.
Practicing proper storage and freezing of meat keeps it safe for family consumption. This gives you the confidence to prepare safe and quality dishes for your loved ones.
Reference:
Tools and Tips for Freezing Food so Nothing Goes to Waste. May 6, 2020. WireCutter. New York Times. Retrieved May 19, 2022
Summer is finally here! We Filipinos beat the heat by hitting the beach or going on a summer outing like having a picnic in a park or a place with a beautiful view. Summer is always an excellent opportunity to go out with your family and friends and bond over good food.
Proper planning makes this memorable experience pleasant for everyone. Scout the best location that can accommodate you and your family, and even your pets if you are planning to bring them. Make necessary arrangements beforehand and inquire about the availability of materials or equipment that you need to have the best summer cookout.
Now comes the fun part—planning the menu. Think first of the main dishes, then of the other food items such as seasonal fruits, desserts, chips, sandwiches, salads, and drinks. At a cookout, meat is essential in every Filipino’s table, so make sure you only get the freshest and the best of quality available in the market.
Grilled and barbecued meats are a must in every summer cookout. It’s easy finger food to cook and eat, and its charred and smokey flavors always takes us back to our fond childhood memories. Don’t forget to include that sweet and savory chicken and pork barbecue on your list!
You can marinate the pork and chicken beforehand to get maximum flavor. Whether the marinade is homemade or store-bought, you surely can’t go wrong with this as your main dish. It’s sure to please everyone in the group, from young to old.
As with any Filipino gathering, carbohydrates is an essential part of the meal. Apart from the classic, heaping, warm bowl of rice, try adding grilled sweetcorn and potatoes as these also go well with barbecued meat too. Blanch the sweetcorn at home, and wrap the sliced potatoes in tin foil. Grill them together with the meat to reduce the cooking time. Slather on some butter and additional toppings for more flavor.
Cookouts are a lot of fun, but can also be a lot of work! To lighten the load, you can carry along with you some pre-made side dishes that retain their texture and quality at room temperature and don’t spoil easily. Bringing fruits that are in season are also a good side dish or dessert to the meal. Pack them using easy-to-handle and transport food containers. Lastly, don’t forget to stay hydrated, and stay cool with your drinks! You can opt to bring a cooler to store the meats, beverages, fruits, and other foods that are ready to cook or serve.
It will also be handy to bring the necessary utensils and other materials like disposable plates, utensils, and trash bags for the clean up. Lastly, delegate the tasks among the members of the family to make everything easier.
Don’t forget to list what to prepare before going on that exciting trip and cookout! Remember that food, drinks, and especially fresh and quality meats are part of what will make your trip exciting and unforgettable.
References:
10 Tips for a Fantastic Family Cookout. All Things Mamma. June 18, 2020. Retrieved April 1, 2022
How to Prep for a Cookout when the Barbecue is far from your Backyard. July 23, 2019. The Philadelphia Inquirer. Retrieved April 1, 2022
How to Host the Ultimate Outdoor Family Cookout. May 22, 2017. Martin’s Famous Potato Rolls and Bread. Retrieved April 1, 2022
Preparing and eating meals at home for the whole family creates a bonding opportunity. It ensures that each family member consumes healthy meals and that each dish is served with love–from meticulously choosing the meat down to the ingredients used. Because meals are prepared at home, you can ensure that these are made healthier, and tastier to meet the family’s taste palate.
Family members that need to follow restricted or special diets can also benefit from home-prepared meals. To ensure that meals are nutritious and healthy, it is essential to include the primary food groups: carbohydrates, for a source of energy, protein for strong muscles, and of course some fruits and greens for our vitamins and minerals. Examples of energy-rich foods are rice, bread, pasta, and root crops, while good protein sources are pork, beef, chicken, eggs, fish, and shellfish. Meanwhile, fruits and vegetables contain vitamins and minerals.
Excellent meal preparation starts with good meal planning. Usually, meal plans are done weekly. Planning saves time, money, and stress as you know what to prepare daily. Because rice is a staple in a typical Filipino diet, make sure your pantry is well-stocked. If you are looking for a healthier rice option, you can incorporate whole grains into your diet, such as brown rice or pigmented rice, into your meal. Do not forget to adjust the water to rice ratio and refer to the packaging when cooking this nutritious rice. You can also prepare root crops such as sweet potatoes, cassava, or potatoes as snacks for the kids. Steamed or air-fried root crops are an excellent addition to the healthy snacks the whole family can enjoy.
A protein-rich food is an essential part of the meal. Pork, beef, chicken, eggs, and fish provide protein to the human body for growth and development. Protein is vital in all stages of life, from children to older family members. Buy meat from your trusted supplier to ensure freshness and quality. Remember to buy meat parts that best match the recipe you plan to cook for your family.
For a whole week’s meat supply, portion them before storing them in the freezer. If you have kids at home, prepare the meat in bite-size pieces. You can use any cooking method that your family loves for meat preparation.
Include fruits and vegetables in each meal as much as possible; whether it’s an appetizer, side dish, with a meat dish, or dessert, there are countless ways to incorporate these healthy additions into your meal. Serve seasonal fruits and vegetables as they are cheaper and have high nutritional value.
Meal preparation for the family takes time and effort but it need not be stressful and could be fun as long as you have a good meal plan made with fresh and quality ingredients in place.
References:
Planning Meals for a Family. April 20, 2020. Home and Garden Information Center. Retrieved March 7, 2022
Is Brown Rice Good For You? May 23, 2018. Healthline. Retrieved March 7, 2022
