Leena Watts
The Filipino diet has evolved over the years, influenced by various cultures and consisting of a mix of indigenous and foreign cuisines. It is known for its unique flavours and ingredients, with rice considered a staple food. The Philippines' location in the Indo-Pacific realm, the greatest centre of fish life, means that seafood is also a significant part of the Filipino diet, with fish and fish products supplying the bulk of protein consumed. The country also has a rich history of agriculture, with rice, vegetables, and various domesticated animals being major producers.
Today, the Filipino diet is a blend of Spanish, Chinese, Malay, and American influences, with dishes like sisig, lechon, and exotic dishes like camaro (field crickets) and papaitan (a stew made of goat or beef innards). Filipinos are also fond of Western foods, especially fast food, and their meals are known to be big, with several snacks, or merienda, eaten throughout the day.
| Characteristics | Values |
|---|---|
| Typical foods | Rice, fish, meat, vegetables, fruit |
| Traditional dishes | Sisig, chicken inasal, lechon, camaro, papaitan, kankamtuy, tapsi, silog |
| Influences | Spanish, Chinese, Malay, American, Latin, Cuban, Polynesian |
| Nutritional value | High in fat, saturated fat, and cholesterol |
| Nutritional inadequacies | Calcium, fibre, vitamin C, potassium |
| Breakfast consumption | 96–98% of Filipinos |
| Average meal times | Breakfast: 6:30am–8:00am; Dinner: 9:00pm–10:00pm |
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What You'll Learn
Traditional Filipino diet
The traditional Filipino diet is centred around local foods, especially rice and seafood. Rice is a staple of the Filipino diet, with a meal not considered complete without it. It is commonly eaten at breakfast, lunch, and dinner, and is also used in various delicacies offered during important ceremonies.
The Philippines is surrounded by water, so it is no surprise that seafood is a significant part of the Filipino diet. Fish and other seafood supply the bulk of the protein consumed, and fish is eaten daily by more than half of Filipinos. Fish is often served with the head still attached, and seafood is commonly eaten with the hands, making the dining experience more immersive and fun.
Meat is also a common feature of the Filipino diet, with chicken, pork, beef, and goat being popular choices. Meat is often served with rice and vegetables, and it is not unusual for animal offal to be included in dishes. Sisig, for example, is a nationally-loved dish made from parts of a pig's face.
The Filipino diet has been influenced by various cultures throughout history, including the Spanish, Chinese, Malay, and Americans. The Spanish introduced new foods such as corn, flour, avocado, beef, and ham, as well as utensils like forks and spoons. The Americans further strengthened the influence of mutton and lamb consumption. Today, the Filipino diet includes a mix of indigenous and foreign-influenced dishes, with popular international dishes and fast food also widely consumed.
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Influence of colonisation
The Philippines has been colonised by several different countries over the centuries, and each has left its mark on the country's cuisine. The Philippines' location in the Indo-Pacific region means it has always been a large stop for cultural food exchange.
The first people of the Philippines, the Negritos, were nomadic hunter-gatherers who ate foraged wild tubers, seafood, and game meat. Around 6000 BP, seafaring Austronesians migrated to the islands, bringing new techniques in aquaculture and agriculture, and various domesticated foodstuffs and animals. The plains of central and southwestern Luzon, the Bicol peninsula, and eastern Panay were major producers of rice, exporting surplus elsewhere to the rest of the archipelago.
The Philippines was then colonised by the Spanish, who introduced ingredients like chayote, avocado, papaya, and tomatoes, as well as culinary ideas like the Mexican tamale. They also introduced Christmas feast traditions such as relleno (stuffing a turkey or chicken), rice-meat dishes like paella, and stews. The Spanish also brought cutlery, replacing the use of hands and banana leaves, and cattle-raising.
The Chinese introduced rice, soy sauce, and the egg roll (lumpia), and the noodle dish pancit, which is now a staple at Filipino parties. The Americans brought canned meats, pre-packaged foods, and fast food. During World War II, Spam was introduced to the Philippines and became a breakfast staple.
Other foreign influences on Filipino cuisine include Indian and Indonesian spices, and Italian and French cooking styles.
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Street food
Filipino street food is a testament to the country's history, culture, and resilience. It is affordable, convenient, and offers a unique glimpse into the Philippines' past and present. Street food in the Philippines is often borne from hardship and ingenuity, with many dishes making use of affordable and less glamorous parts of animals.
One of the most iconic Filipino street foods is balut, a fertilized duck embryo that has been incubated for 14 to 21 days, boiled, and eaten directly from its shell. It is often considered a daring food, even for Filipinos, and has gained notoriety through its appearances on Western TV shows.
Another famous street food is isaw, which refers to grilled pig or chicken intestines seasoned with vinegar. Isaw is typically grilled over hot charcoal in the middle to late afternoon, filling the air with a smoky aroma. Adidas and helmets are also names used for chicken feet and chicken heads, respectively, showcasing the Filipinos' resourceful use of all animal parts.
Fried snacks are also extremely popular in the Philippines. Banana Q, or Banana Cue, is a beloved snack made by skewering deep-fried plantains coated in caramelized brown sugar. Saba bananas, dredged in margarine and sugar, are another sweet treat, often served on sticks. Turon, a similar snack, consists of thinly sliced bananas and ripe jackfruit rolled in a Lumpia wrapper and deep-fried in caramelized sugar for a sweet glaze.
For those seeking savoury fried options, fish balls and chicken balls are a favourite among Filipinos. These balls are typically made with a generous amount of flour and a small amount of meat, deep-fried, and served on skewers with a dipping sauce made from chilli, onion, and vinegar. Kwek-Kwek is another popular choice, consisting of quail eggs coated in an orange-coloured batter, deep-fried, and seasoned with vinegar, chilies, and onions.
In addition to fried and grilled options, the Philippines also offers a variety of noodle dishes, rice cakes, and rice porridge as street food. Pancit, or Filipino noodles, is a well-known option, while Lugaw, a type of rice porridge flavoured with fish sauce and ginger, is a comforting dish often served in street markets and homes alike.
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Family meals
Lunch and dinner are typically eaten at similar times to breakfast, with dinner usually being served late, around 9:00-10:00 pm. Meals generally consist of a main dish of seafood or meat, served with soup, vegetables, and rice. The rice is typically placed in the centre of the plate, with the other dishes arranged around it. Filipinos often eat with their hands, especially at home or community events, and food is shared from communal plates.
Filipino cuisine has been influenced by various cultures, including Spanish, Chinese, Malay, and American, and the country's location in the Indo-Pacific realm means seafood is abundant. Traditional dishes include "lumpiang sariwa", or fresh spring rolls, filled with sweet potato, jicama, bean sprouts, green beans, cabbage, carrots, and meat, served with a sweet peanut and garlic sauce. Christmas Eve, or "Noche Buena", is the most important feast in the Filipino calendar, with Christmas ham and Edam cheese taking centre stage.
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Health and diet
The Filipino diet has been influenced by the country's history of colonisation, as well as its location in the Indo-Pacific realm. The Philippines has been colonised by the Spanish, Chinese, Malay and Americans, and this is reflected in the cuisine.
The traditional Filipino diet consists of rice and fish, with fish and fish products supplying the bulk of protein consumed. The Philippines is surrounded by water, so almost every family fishes regularly or seasonally. The country is also in the greatest centre of fish life, the Indo-Pacific realm, so Filipinos have access to a rich aquatic resource of more than 21,000 species of fish.
Filipinos also eat a lot of meat, including chicken, pork, beef, goat, deer, duck, and geese. The Spaniards introduced mutton to the traditional diet, and the Americans further strengthened this influence so that lamb or mutton consumption increased.
Filipino cuisine also includes various vegetables, such as eggplant, taro, squash, mung bean, ampalaya, and patola. However, seasoning has not been significant to native Filipino cookery.
Filipinos typically eat three big meals a day: breakfast, lunch, and dinner. A typical breakfast consists of rice, eggs, and meat, while lunch and dinner usually consist of a main seafood or meat dish served with soup, vegetables, and rice. Several snacks, called "merienda", are also eaten in between these big meals. These snacks include sweets, pastries, sandwiches, and noodles.
The Filipino diet is higher in total fat, saturated fat, and cholesterol than other Asian diets. This has led to health issues such as obesity, hypertension, and diabetes, especially among Filipino-Americans.
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Frequently asked questions
The Filipino diet is made up of local foods, especially vegetables, seafood, pork, and rice or noodles.
Sisig, a dish made from parts of a pig's face, is a nationally-loved dish. Lechon, or whole roasted pig, is another delicacy.
A typical Filipino breakfast consists of rice, eggs, meat or dried fish, and fruit.
Filipinos often eat together as a family, and mealtime is a time for social interaction. They also have a default way of arranging food on their plates, with the rice centered at the bottom of the plate and the viands arranged around it.
The Filipino diet has been influenced by various cultures over time, including Spanish, Chinese, Malay, and American cuisines. It continues to evolve with new techniques, styles of cooking, and ingredients.
