It’s no wonder that Filipinos love the Christmas season. In the Philippines, Christmas is celebrated the longest which begins from September up until the first Sunday of January during the celebration of the Feast of the Three Kings. Along with this festive season are the colorful display of decors, shopping sprees, side-by-side gatherings, gift-giving, among others.
As Filipinos love food and cooking, the Christmas celebration will never be complete without the lavish and distinct food preparations. However, here is the catch; most of the foods served during Christmas are unhealthy or may trigger the manifestation of pre-existing health conditions. Before splurging oneself to the never-ending kainan, here are the list of foods usually served during Christmas and some nutrition information you ought to know:
Lechon
Who can refuse this crispy on the outside and juicy on the inside charcoal-roasted pork? This dish is a hit in every Filipino occasion. Nevertheless, did you know that 100 grams of Lechon skin contain 47.4 grams of fat? Yes, you read it right. The fat content of Lechon skin alone will give you around 400 kilocalories (kcal) which is equivalent to two (2) cups of boiled rice. Even the lean part provides an estimated twenty-two (22) grams of fat and twenty-four (24) grams protein per 100 grams.
Bibingka
This is a type of rice cake in the Philippines that is made of coconut cream, sugar, and ground rice. It is usually baked in a clay pot with the heat on both top and bottom, leaving slightly scorched crust and appetizing coconut smell. Churchgoers commonly consume this after attending the Simbang Gabi (dawn masses). Other kakanin generally consumed along with bibingka include, puto, puto bumbong, sapin-sapin, cassava cake, pitsi-pitsi, kutsinta, suman, moron, biko, palitaw, and kalamay. Generally, what you can only get from these foods are carbohydrates from starch and sugar ingredients, and fat from the additional components such as coconut meat, coconut milk, margarine, and butter. Be careful not to eat these excessively as a small quantity of these foods may provide a big chunk of your caloric intake, ranging from 100-300 kcal per 100 grams of kakanin consumed.
Pinoy-style Spaghetti
Filipino taste prefers sweet-tasting food. Pinoy-style Spaghetti is no exemption. Its unique sweet and slightly sour sauce is well-loved by both kids and kids at heart. Eating one (1) cup of Pinoy-style spaghetti approximately gives 350 kcal from 52 grams of carbohydrates, 8 grams of fat, and 20 grams of protein. Other noodles or pasta dishes mostly served during this season include miki or bihon guisado, pancit malabon, and palabok.
Fruit or Vegetable Salad
Another all-time favorite dish of Filipinos is fruit or vegetable salad. Aside from the color it adds to the table, these dishes make sure that healthy and nutritious foods are well represented. Fresh or processed ingredients can be used in making salads. However, the use of fresh ingredients is a plus factor as processed vegetables and fruits may contain additional calories and additives. Vegetables and fruits are excellent sources of vitamins and minerals so one must consume them generously. However, salads will never be salad without the addition of other ingredients like condensed milk, cream, mayonnaise, sugar, or honey, which are bulk sources of calories. Each serving of fruit approximately contains 40 kcal while a serving of vegetables gives about 16 kcal. Adding the aforementioned ingredients will double or even triple the calories per serve. Hence, these ingredients must be added in minimal quantity to enjoy the salads’ delicious taste while not having to worry about the extra calories.
Sweet Christmas Ham
This dish is necessary to almost every household, specifically during Noche Buena that happens on Christmas Eve when family members traditionally gather to eat. But did you know that one thin slice of ham has about 120-130 calories? On top of this are its high salt and nitrate content. So when you decide to take a slice, have some second thought if you’ll going to let sodium and cancer-causing substance enter your body.
Queso de Bola
Here’s another food typically served on Noche Buena. Queso de bola is a perfect balance of saltiness, creaminess, and softness, making it an ideal pair with fruits, bread, crackers, hams, and wines. A slice or 28 grams of Queso de bola will provide about 101 calories.
Let us not forget about the beverage part. A 330-milliliter (ml) of soda provides about 140 kcal while a glass of champagne and red wine gives around 95 and 126 kcal, respectively. For beer, the calorie content of 330 ml varies from 100 kcal for light beers to more than 220 kcal for stronger variants. Every 100 ml of rum, gin, and vodka approximately contains 217 kcal, 263 kcal, and 231 kcal, respectively.
In the Philippines, Christmas will always be the most wonderful time of the year. Seeing the nutrition side of the foods prepared during this season should make one think twice whether the foods that were planned to be prepared will still make it to the table. Most of the above-mentioned foods are truly calorie bombs. To cut the guilt of food indulgence, practice the basic rules of eating in moderation, balance, and variety. Follow the Pinggang Pinoy, 10 Kumainments, and other nutritional guidelines, and never forget to observe the protocols set to prevent the spread of COVID-19 for a merrier and healthier Christmas celebration. (PNC Stephanie C. Barrio)
References:
Belo, O. (2018 January 2). Here's What Typical Filipino Holiday Food Cost You in Calories. Esquire. https://www.esquiremag.ph/life/health-and-fitness/filipino-holiday-food-calories-a00148-20180102
Brown, S. (2012 December 5). The Philippines shows the world how to celebrate Christmas. CNN. https://edition.cnn.com/2012/12/05/world/asia/irpt-xmas-philippines-traditions/index.html
Caulin, V. (2017 December 11). Why The Philippines Has The Longest Christmas on Earth. Culture Trip. https://theculturetrip.com/asia/philippines/articles/this-country-has-the-longest-christmas-on-earth/
Department of Science and Technology-Food and Nutrition Reseach Institute (DOST-FNRI) (n.d.). The Philippine Food Composition Tables Online Database (PhilFCT). iFNRI. https://i.fnri.dost.gov.ph/login/fct
Foodpanda (n.d.). A Simbang Gabi Food Staple: Bibingka. https://magazine.foodpanda.ph/a-simbang-gabi-food-staple-bibingka/
San Jose, C. (2018 December 14). Beyond bibingka and puto bumbong: 12 kakanin of Christmas. Nolisoli. https://nolisoli.ph/53576/beyond-bibingka-puto-bumbong-12-kakanin-christmas/
Skyscanner (2016 October 21). 12 must-try classic Christmas foods in the Philippines.
https://www.skyscanner.com.ph/news/tips/12-must-try-classic-christmas-foods-in-the-philippines
Under Armour (n.d.). Homemade - Filipino Spaghetti. Myfitnesspal. https://www.myfitnesspal.com/food/calories/filipino-spaghetti-408238232
Goh, A. and Ghazali, S. (2019 December). 8 Filipino Christmas dishes you won't find anywhere else in the world. Jetstar. https://www.jetstar.com/sg/en/inspiration/articles/ph-filipino-christmas-food
