Filipino cuisine is known for its rich flavors, but unfortunately, some dishes can be high in calories and unhealthy fats. For overweight Filipino mothers looking to lose weight, it can be challenging to navigate traditional cuisine while still maintaining a healthy diet. However, there are plenty of low-calorie Filipino dishes that can help you reach your weight loss goals without sacrificing flavor. Coupled with a regular exercise routine, shedding those extra pounds can be easier than you think. In this article, we’ll explore the top 10 low-calorie Filipino dishes with detailed nutritional values and recommended exercises to help you achieve a healthier lifestyle.
Recommended Exercises:
Before we dive into the dishes, let’s first discuss the recommended exercises for overweight Filipino mothers. A combination of cardio and strength training exercises can help you burn calories and build muscle. Try incorporating the following exercises into your routine:
- Brisk walking – 30 minutes a day, five days a week
- Swimming – 30 minutes a day, three times a week
- Squats – 3 sets of 15 reps
- Lunges – 3 sets of 15 reps
- Push-ups – 3 sets of 10 reps
- Plank – 3 sets of 30 seconds
Top 10 Low-Calorie Filipino Dishes with Nutritional Values:
Now that we’ve covered the recommended exercises, let’s explore the top 10 low-calorie Filipino dishes with detailed nutritional values:
- Chicken Tinola – This traditional Filipino soup made with chicken, ginger, and green papaya is low in calories and high in protein. One serving (1 cup) of chicken tinola contains approximately 120 calories, 5 grams of fat, 6 grams of carbohydrates, and 14 grams of protein.
- Grilled Fish – Grilled tilapia is a healthy and flavorful option for those looking to lose weight. A 3-ounce serving of grilled tilapia contains approximately 110 calories, 2 grams of fat, 0 grams of carbohydrates, and 23 grams of protein.
- Adobo Chicken – Adobo chicken is a classic Filipino dish made with soy sauce, vinegar, and spices. One serving (1/2 cup) of adobo chicken contains approximately 130 calories, 7 grams of fat, 1 gram of carbohydrates, and 14 grams of protein.
- Ginisang Monggo – Ginisang monggo, or mung bean soup, is a filling and nutritious dish. One serving (1 cup) of ginisang monggo contains approximately 170 calories, 6 grams of fat, 23 grams of carbohydrates, and 10 grams of protein.
- Pinakbet – Pinakbet is a vegetable dish made with eggplant, okra, and bitter melon. One serving (1 cup) of pinakbet contains approximately 140 calories, 4 grams of fat, 22 grams of carbohydrates, and 7 grams of protein.
- Sinigang – Sinigang, a sour soup made with tamarind, is a popular Filipino dish. One serving (1 cup) of sinigang made with pork contains approximately 180 calories, 7 grams of fat, 12 grams of carbohydrates, and 18 grams of protein.
- Grilled Chicken Skewers – Grilled chicken skewers are a flavorful and low-calorie option for a protein-packed meal. One chicken skewer (2 oz.) contains approximately 50 calories, 1 gram of fat, 0 grams of carbohydrates, and 10 grams of protein.
- Lumpiang Gulay – Lumpiang gulay, or vegetable spring rolls, are a great appetizer or snack option. One piece of lumpiang gulay contains approximately 90 calories, 3 grams of fat, 15 grams of carbohydrates, and 4 grams of protein.
- Laing – Laing, a dish made with taro leaves and coconut milk, is a delicious and healthy option. One serving (1/2 cup) of laing contains approximately 130 calories, 12 grams of fat, 3 grams of carbohydrates, and 3 grams of protein.
- Buko Pandan Salad – Buko pandan salad, a dessert made with young coconut and pandan-flavored gelatin, is a low-calorie and refreshing option. One serving (1/2 cup) of buko pandan salad contains approximately 120 calories, 5 grams of fat, 18 grams of carbohydrates, and 1 gram of protein.
Losing weight can be a challenge, but it doesn’t have to mean sacrificing flavor. By incorporating these top 10 low-calorie Filipino dishes into your diet and coupling it with a regular exercise routine, you can achieve your weight loss goals while still enjoying the rich flavors of traditional Filipino cuisine. Remember to also stay hydrated, get enough rest, and consult with your doctor before starting any new exercise or diet regimen.
Photo by Polina Tankilevitch on Pexels
