In those days of the so-called "civilized" diseases like cancer, heart disease, high blood pressure, arteriosclerosis, etc. the traditional Filipino diet has come under closer scrutiny by native nutritionists.

     Not many can disagree that the diet of most rural Filipinos and that of the poorer urban dwellers in the Philippines is simple, and basically healthy. The main problem with the diet is that many aren't able to get enough to eat, or able to afford the right variety of foods.

     But basically, the Filipino diet in the Philippines conforms to many of the guidelines now recommended for good health. It consist primarily of grains, starches and vegetables. Protein is acquired maninly from fish, which are low in saturated fat and cholesterol. Plenty of fruits are eaten.

     The problem for Filipinos who come to the States is that their diet undergoes drastic, although often unnoticed changes. Due to increased income, Filipinos begin to eat foods regularly that they only ate occasionally or during festive occasions back home. These foods are often very rich, high in saturated fats, cholesterol and sodium. Many of the simple nutritious foods they ate in the Philippines are neglected here because they are sometimes associated with a poor person's diet.

     Thus, the rates of cancer, high blood pressure disease, arteriooclerosis, stroke, diabetes and other diet-related diseases are often much higher for Filipinos in America than for those in the Philippines.

     Sometimes, the problem in the Filipino diet is due to a lack of adjustment after coming to this country. For example, an Ilocano friend once mentioned that Ilocanos both here and back home are known for their high-salt diets. Yet, high blood pressure, a condition associated with excess salt intake, has become a more problem for Ilocanos in the States. His opinion was that the land which the Ilocanos farm has long been known to require the most labor of any area in the Philippines. The average Ilocano had to spend long hours toiling under a hot, tropical sun. Consequently, through excessive perspiration, electrolytes like sodium were lost. The extra salt in the diet was thus justified under such conditions.

     But when the Ilocano migrated to the temperate climates of mainland America, they continued to add the extra salt to their food. For those who worked in the fields this might not be so bad, but for the professionals, clerks and other sedentary workers, it has caused predictable problems.

     Dr. Terry Shintani, a noted physician and nutritionist in Hawaii, and Dr. Henry C. Lu, author of Chinese Foods for Longevity, both specialize in ways to reintroduce the healthy aspects of traditional diets. Dr. Shintani's "Wai'anae Diet" seeks to reinforce foodstuffs like taro and sweet potato in the native Hawiian diet. Dr. Lu recommends utilizing the wisdom of ancient Chinese medical science in one's regular diet.

     Their research may be helpfull in examining the Filipino diet, since it contains elements that are both Malayo-Polynesian like the Hawaiian, and East Asian like the Chinese.

     Both experts agree that our main source of calories should be complex carbohydrates like grains and starches. A good diet might consist of 40%-60% of calories coming from grains and starches, 20%-40% from a balance of proteins like meat, fish, vegetable proteins and dairy products with a variety of vitamin-rich vegetables, and 10%-20% from fruits, nuts seed, sweets and other foods.

     In terms of the best grains, experts now agree that unpolished grains are the by far the healthiest. But for most Filipinos used to eating white rice, it may be difficult if not impossible to make a full transition to brown rice. During the war, and among some poor Filipinos to this day, brown rice is the main form consumed. Brown rice, unlike the refined variety, contains the bran, which is rich in various nutrients and fiber. If we can't give up our taste for white rice, we might try to supplement our diet with brown rice and other whole grains. The fiber in these grains is believed to have many benefits from lowering cholesterol to reducing the risk of colon cancer.

     Both Lu and Shintani believe in the benefit of supplementing one's diet with starchy foods. Such foods include sweet potato, yams and taro. Starchy foods are often good suppliers of glutinous fluids. Lu compares glutinous fluids in the body to oil in an automobile. The fluids act to lubricate the body, provide elasticity to the blood vessels and preserve the connective tissues of the liver and kidneys. Without them our body begins to break down like a car low on oil.

     In the Philippines it used to be common among the poor to add chunks of sweet potato to rice during cooking. This was done to "stretch" the supply of rice. Since the common Filipino also used brown rice, we can see just how nutritious the old Filipino diet was.

     Taro, the main ingredient in Hawaiian poi, is used by Filipinos in sinigang, the favorite dish of Kapampangans, and in various desserts. At one time long ago, before rice was introduced to our Malayo-Polynesian ancestors, taro was the main staple on the Philippine isles. It is a high-energy food and a good supplier of vitamins and minerals.

     Yams are used in traditional Chinese medicine to cure diabetes and treat chronic fatigue. Adding steamed or boiled taro, sweet potato and yams to our meals, or eating them in traditional Filipino or international dishes is an excellent way to supplement and balance our diets. One Filipino dish that combines the benefits of taro, sweet potato and yams along with bananas, jackfruit and glutinous rice in a sweet coconut cream base is ginatan. This is often eaten by field workers during their breaks to provide energy for the heavy work of harvesting and bringing in the crops.

     As far as protein intake is concerned it is a good idea to vary once's sources of this type of nutrient. Excessive consumption of animal protein has been linked to many types of diseases. Eating fish and other aquatic foods, both fresh and saltwater, can be a healthy way to take in protein that is surely in keeping with the Filipino spirit. Vegetable proteins like beans and legumes are another alternative. Soybean products like tofu and miso are outstanding sources of protein as well as vitamins and minerals. Mung beans are probably the most popular type of vegetable protein consume by Filipinos as they constitute the main ingredients in mungo. Dairy products like yogurt and kefir are also good sources of protein.

     Filipinos tend to be very good consumers of vegetables, Pinakbit, for example, popular dish throughout the Philippines, is made primarily, or solely, of vegetables. Studies have shown that bitter melon, main ingredient in pinakbit is useful in stimulating the immune system, and it has even been used in treating AID patients.

     Many herbal tradition recommend consuming large quantities of alliums such as garlic, onions, leeks, chive, scallions, radishes and the like. In the Philippines where breakfast is still a main meal, sinangag, or garlic-fried rice, is eaten by many people on a daily basis. Garlic is considered to be one of the best herbs for maintaining health by natural food experts. In places where much garlic is eaten low incidence of cancer is often reported.

     Other healthy vegetable include mustard greens, Chinese cabbage, bok choy, carrots, broccoli, spinach, shiitake mushrooms and tomatoes. Sea vegetables are especially high in nutrients and efforts should be made to include them in one's diet.

     Fruits, nuts and other foods round out the diet. Fruits, like vegetables, tend to be alkaline foods, while meat, fish and eggs are acidic foods. Thus, the two types of food act to balance one another. The Chinese use the terms yin and yang to describe this polarity.

     The trick to increasing the healthiness of the Filipino diet lies in getting back to the old principle of diet as much as possible, and in cutting out the excess that has crept into our modern menus. A good diet not only benefits the health of the individual, but can also further the economic and social health of the Filipino community as a whole. A healthy community strengthens the overall morale, and reduces the loss of resources due to health expenditures. So remember: "Food is the best medicine!"

The author is Paul Kekai Manansala

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