Whole Foods
1. Fruits and Vegetables
– Eat a variety of colorful fruits and vegetables like mangoes, bananas, papayas, malunggay (moringa), and kangkong (water spinach).
– Opt for locally grown and organic produce when possible to avoid pesticides.

2. Whole Grains
– Choose whole grains like brown rice, red rice, and quinoa.
– Avoid refined grains and products made with white flour.

3. Lean Proteins
– Include plant-based proteins like mung beans (monggo), lentils, chickpeas, and tofu.
– Consume lean meats such as chicken, turkey, and fish like tilapia, bangus (milkfish), and galunggong (round scad).
– Consider organic, grass-fed, and pasture-raised options.

4. Healthy Fats
– Use healthy fats like avocados, nuts, seeds, and coconut oil.
– Avoid trans fats and limit saturated fats from processed foods.

Hydration
– Drink plenty of water throughout the day.
– Include herbal teas like salabat (ginger tea) and natural fruit-infused water.
– Limit sugary drinks like soft drinks and excessive caffeine intake from coffee.

Mindful Eating
1. Listen to Your Body
– Eat when you’re hungry and stop when you’re full.
– Pay attention to hunger and satiety signals.

2. Slow Down
– Chew your food thoroughly and savor each bite.
– Avoid eating in front of screens or while distracted.

3. Balanced Meals
– Aim for a balance of macronutrients (proteins, fats, and carbohydrates) in each meal.
– Include a variety of micronutrients by eating different foods.

Organic and Natural Choices
– Choose organic foods to reduce exposure to pesticides and GMOs.
– Opt for natural, unprocessed foods as much as possible.
– Avoid artificial additives, preservatives, and sweeteners.

Seasonal and Local Foods
– Eat seasonal fruits and vegetables for maximum nutrition.
– Support local farmers and markets for fresher produce.

Sustainable Practices
– Consider the environmental impact of your food choices.
– Reduce food waste by planning meals and storing food properly.
– Choose sustainable seafood and responsibly-raised animal products.

Incorporate Superfoods
– Include nutrient-dense superfoods like malunggay (moringa), camote tops (sweet potato leaves), and turmeric.
– Use herbs and spices like ginger, lemongrass, and calamansi to enhance flavor and provide health benefits.

Plant-Based Focus
– Incorporate more plant-based meals into your diet.
– Explore vegetarian or vegan options for variety and health benefits.

Detox and Cleansing
– Periodically include detoxifying foods like leafy greens, citrus fruits, and herbal teas.
– Avoid overly restrictive detox diets; focus on nourishing your body.

Community and Social Aspects
– Share meals with family and friends to enhance the social and emotional aspects of eating.
– Participate in community-supported agriculture (CSA) programs or local food co-ops.

Conclusion
A holistic approach to eating emphasizes balance, mindfulness, and the quality of food. By choosing whole, natural, and organic foods, staying hydrated, and eating mindfully, you can enhance your physical health and overall well-being. Embrace a sustainable and plant-focused diet, and enjoy the benefits of a holistic lifestyle tailored to Filipino culture and traditions.