Q. My doctor has told me everything that I’m NOT allowed to eat. But he didn’t tell me what food I can eat. Please tell me what I am allowed to eat. — Jon of Makati
A. OK, I agree, doctors are really fond of telling patients what not to do or eat, but if you listen carefully, we’re not prohibiting everything really. Dr. Augusto Litonjua, past president of the Philippine Diabetes Associations, says that he tells his diabetic patients to avoid two things only: 1) too much fat and 2) too much sugar. The rest they can eat in moderation.
According to Dr. Rafael Castillo, past president of the Philippine Society of Hypertension, patients with high blood pressure just need to cut down on two things: 1) too much fat and 2) too much salt.
Dr. Castillo says that patients should also challenge their concept of what tastes good for them. “If they keep on eating healthy food, like vegetables, fish, and tofu, then they will find their taste preference changing. What tastes bland before now tastes delicious and those high-fat delicacies aren’t tempting anymore,” says Dr. Castillo.
With that in mind, let’s go to our concept of food substitution, which is replacing an unhealthy food choice with a healthier and heart-friendly one. Let’s start with the soup and meal. The ones on the left are not healthy while the ones on the right are better choices.
I. Soup & meal
| LIMIT | YES | |
| Cream soup | = | clear soup |
| Fried, buttered, cream | = | boiled, grilled |
| Beef and pork fat | = | fish fat (bangus) |
| Beef and pork meal | = | chicken or fish |
| Sausages, longanisa | = | chicken meat |
| Chicharon | = | kropeck, popcorn |
| Siomai, siopao | = | congee |
| Egg yolk | = | egg white |
| Fried rice (sinangag) | = | plain rice |
Explanation: Cream soups are milk-based and buttery in taste, hence they’re fatty. Fish fat, with loads of omega-3 fatty acids, is healthier than animal fat. And there are unbelievable morsels of hidden fat in sausages, longanisa, and siomai, around 40 percent of the “meat” is really fat. Oh, my gosh! That’s why it’s so soft and juicy.
Doctors recommend eating only three to five eggs a week. For baking moms, you can avoid the cholesterol-rich egg yolk by using two egg whites in your recipe instead.
Did you know that ordering plain rice instead of fried rice can reduce the calories by 30 percent? Stop your tap-si-logs. Tapa with plain rice is better. Use vinegar for taste.
Explanation: For those with high blood pressure, studies show that reducing your salt intake will reduce your blood pressure by as much as 10 points.
II. Sauces
| HIGH SALT | LOW SALT | |
| Fish sauce, soy sauce | = | vinegar |
| Bagoong | = | calamansi |
| HIGH FAT | = | LOW FAT |
| Gravy, mayonnaise, | = | ketchup |
| Caesar’s, Thousand Island | = | vinaigrette |
So don’t put the fish sauce, soy sauce, Worcestershire sauce, and bagoong on the dining table. Keep them far from sight and far from mind.
Gravies, mayonnaise, and fatty dressings are clear and present dangers to your waistline. And that Thousand Island dressing got its name because it’ll add a thousand calories to your body, too. Try vinaigrette or ketchup instead.
“But Doc, I noticed that all those foods you allowed in the right hand column taste bland and uninviting.” Yes, yes, I’m guilty as charged. But hey, this is just a little sacrifice for your health. And you want to live longer, right?
III. Drinks and desserts
| LIMIT | YES | |
| Full cream milk | = | skim milk, soy milk |
| Soft drinks | = | diet drinks, water |
| Alcoholic drinks | lite beer | |
| Ice cream | = | ice candy, gelatin |
| Chocolate cake | = | angel cake, sponge cake |
| Milk shake | = | yoghurt |
| Fruit salad, Halo-halo | = |
Next category please …
Explanation: Each can of soft drink contains as much as seven teaspoonfuls of sugar, not to mention the phosphorus it contains that drains your calcium away. Diet drinks are allowed in moderation, but it is still best to avoid them. The best alternative, water, has no calories and won’t make you fat.
What about fruit salad or halo-halo? Well, it’s the cream in the fruit salad and the ice cream in your halo-halo that are the culinary culprits.
And lastly, when it comes to fast foods, remember our mantra of safe answers when the counter girl tempts you: “No to added cheese. No to supersized. No to go large. No to added fries, dessert, muffin or cakes.”
Be smart in choosing what you eat. And when you find the road to dieting hard and long, just hum to yourself every morning, “Doc says healthy foods taste good. Doc says healthy foods taste good…”