Indigenous Food: Heal our Bodies! Heal the Earth!
Nona D. Andaya-Castillo
International Board Certified Lactation Consultant (2004-2024)
Hippocrates, the father of medicine, emphasized the vital role of diet in health with the powerful statement, "Let thy food be thy medicine and let medicine be thy food." Centuries later, Thomas Edison predicted that "The doctor of the future will give no drugs but will interest his patients in the care of the human body, in diet, and in the cause and prevention of human disease." These prophetic words are increasingly being realized today.
In 2004, the World Health Organization (WHO) issued the Global Strategy on Diet, Physical Activity, and Health, warning that non-communicable diseases have become a leading global health concern. In 2001, non-communicable diseases accounted for nearly 60% of the 56 million deaths annually and 47% of the global disease burden. The strategy encourages the following steps to promote health:
What Are Indigenous Foods?Indigenous foods are nature’s potent medicines, abundant with healing properties that are not found in imported or processed foods. These foods grow naturally in the environment, a testament to nature’s wisdom, care, and generosity. The foods that flourish in different climates and seasons are ideally suited to the human body, providing the perfect fuel that enhances our capacity to nurture, heal, and regenerate.
For example, in the summer, nature provides juicy fruits and vegetables that help replenish lost water. During the rainy season, sour fruits and vegetables, rich in Vitamin C, help strengthen the immune system against coughs and colds. Alternatively, high-fat foods keep us warm in cooler conditions. Leafy vegetables are available year-round, further demonstrating nature’s balanced approach.
These traditional crops:
How to Cook Healthy, Hearty SoupsIndigenous foods such as leafy vegetables, beans, root crops, and fruits make for excellent, nutrient-dense soups. These meals are particularly beneficial for mothers recovering from pregnancy and childbirth, and for sustaining breastfeeding. Additionally, indigenous foods help enhance milk production for nursing mothers. Research into the Aeta’s (an indigenous group in the mountains) diet has shown that their nutritional intake is superior to that of lowland populations.
Some traditional dishes include:
Unpolished Rice: A Nutritional StapleIndigenous foods are often paired with unpolished rice and other whole grains like corn. Unpolished rice is rich in complex carbohydrates, which are essential for providing extra energy, especially for nursing mothers. This food also aids in preventing constipation—an important consideration for pregnant or new mothers. To emphasize the significance of combining breastfeeding with indigenous foods, we’ve coined the term "Breastfed Brown Rice Babies."
Mothers who follow these dietary practices often report that their children are healthier, less prone to sickness, and recover from illnesses much more quickly. Some even report that their children have gone an entire year without a single fever!
If you want to raise a healthy child, start by making nutritious, whole foods a part of your routine. If your child sees you enjoying healthy meals, they are more likely to adopt these habits themselves.
How to Cook Unpolished RiceTo cook unpolished rice:
Unpolished rice can also be used to brew your own coffee. Toast several spoonfuls of rice until it becomes black, then boil with water. Add coconut milk for a creamy touch!
Pregnancy, Breastfeeding, and Indigenous FoodsBreast milk is the ideal food for infants. The World Health Organization (WHO) and UNICEF recommend exclusive breastfeeding for the first six months of life and continued breastfeeding beyond two years, combined with safe and nutritious complementary foods.
To support successful breastfeeding, it is crucial for mothers to maintain a healthy diet. This ensures they have the energy and nutrients needed to care for themselves and their babies. Poor eating habits can lead to malnutrition, which can impact milk quality and overall health. However, with the right nutrition, mothers can avoid deficiencies and stay strong.
For instance, a breastfeeding mother uses about 700 calories to produce milk. An additional 500 calories are needed from nutritious foods, while the remaining 200 calories come from fat stores accumulated during pregnancy.
By following a balanced diet, mothers can restore their pre-pregnancy weight and avoid the harmful effects of obesity. One of my patients, a former model, gained 73 pounds during her first pregnancy. With the help of a nutrient-rich diet, she lost 75 pounds while breastfeeding her child.
Tips for Baby Foods and TeasBaby Food:
Here are some simple and soothing teas you can brew at home:
For refreshing and nutritious beverages, blend fruits like watermelon, melon, or avocado with any of the following:
For more information, please read the article on Nutritional and Healthy Lifestyle Guidelines.
Nona D. Andaya-Castillo
International Board Certified Lactation Consultant (2004-2024)
Hippocrates, the father of medicine, emphasized the vital role of diet in health with the powerful statement, "Let thy food be thy medicine and let medicine be thy food." Centuries later, Thomas Edison predicted that "The doctor of the future will give no drugs but will interest his patients in the care of the human body, in diet, and in the cause and prevention of human disease." These prophetic words are increasingly being realized today.
In 2004, the World Health Organization (WHO) issued the Global Strategy on Diet, Physical Activity, and Health, warning that non-communicable diseases have become a leading global health concern. In 2001, non-communicable diseases accounted for nearly 60% of the 56 million deaths annually and 47% of the global disease burden. The strategy encourages the following steps to promote health:
- Achieve energy balance and a healthy weight
- Limit energy intake from total fats and shift fat consumption away from saturated fats to unsaturated fats, while eliminating trans-fatty acids
- Increase consumption of fruits, vegetables, legumes, whole grains, and nuts
- Limit the intake of free sugars
- Limit salt (sodium) consumption from all sources
What Are Indigenous Foods?Indigenous foods are nature’s potent medicines, abundant with healing properties that are not found in imported or processed foods. These foods grow naturally in the environment, a testament to nature’s wisdom, care, and generosity. The foods that flourish in different climates and seasons are ideally suited to the human body, providing the perfect fuel that enhances our capacity to nurture, heal, and regenerate.
For example, in the summer, nature provides juicy fruits and vegetables that help replenish lost water. During the rainy season, sour fruits and vegetables, rich in Vitamin C, help strengthen the immune system against coughs and colds. Alternatively, high-fat foods keep us warm in cooler conditions. Leafy vegetables are available year-round, further demonstrating nature’s balanced approach.
These traditional crops:
- Grow abundantly without chemical fertilizers or pesticides, making their cultivation safe for both people and the environment.
- Are naturally preserved and stay fresh longer without refrigeration or the need for preservatives and additives.
- Are affordable and accessible to everyone, ensuring that health is within reach for both the rich and the poor.
How to Cook Healthy, Hearty SoupsIndigenous foods such as leafy vegetables, beans, root crops, and fruits make for excellent, nutrient-dense soups. These meals are particularly beneficial for mothers recovering from pregnancy and childbirth, and for sustaining breastfeeding. Additionally, indigenous foods help enhance milk production for nursing mothers. Research into the Aeta’s (an indigenous group in the mountains) diet has shown that their nutritional intake is superior to that of lowland populations.
Some traditional dishes include:
- Northern Luzon: Pinakbet, Dinengdeng, Buridibud (Omit bagoong to avoid allergies)
- Tagalog Region: Sinigang, Bulanglang
- Visayan and Mindanao Regions: Laswa, Law-uy, Nilapwa-an, Utan
- Root crops and/or pre-cooked beans are boiled and mashed to thicken the soup.
- A variety of vegetables are added to the broth once it reaches a boil, enhancing the soup's nutritional content.
- Leafy greens are added at the end, and the pot is taken off the stove to avoid overcooking.
Unpolished Rice: A Nutritional StapleIndigenous foods are often paired with unpolished rice and other whole grains like corn. Unpolished rice is rich in complex carbohydrates, which are essential for providing extra energy, especially for nursing mothers. This food also aids in preventing constipation—an important consideration for pregnant or new mothers. To emphasize the significance of combining breastfeeding with indigenous foods, we’ve coined the term "Breastfed Brown Rice Babies."
Mothers who follow these dietary practices often report that their children are healthier, less prone to sickness, and recover from illnesses much more quickly. Some even report that their children have gone an entire year without a single fever!
If you want to raise a healthy child, start by making nutritious, whole foods a part of your routine. If your child sees you enjoying healthy meals, they are more likely to adopt these habits themselves.
How to Cook Unpolished RiceTo cook unpolished rice:
- Boil 1 cup of rice with 2 cups of water for about 20 minutes.
- Turn off the heat and let the rice soak in the hot water for an additional 15-20 minutes.
- Return the pot to low heat until fully cooked.
Unpolished rice can also be used to brew your own coffee. Toast several spoonfuls of rice until it becomes black, then boil with water. Add coconut milk for a creamy touch!
Pregnancy, Breastfeeding, and Indigenous FoodsBreast milk is the ideal food for infants. The World Health Organization (WHO) and UNICEF recommend exclusive breastfeeding for the first six months of life and continued breastfeeding beyond two years, combined with safe and nutritious complementary foods.
To support successful breastfeeding, it is crucial for mothers to maintain a healthy diet. This ensures they have the energy and nutrients needed to care for themselves and their babies. Poor eating habits can lead to malnutrition, which can impact milk quality and overall health. However, with the right nutrition, mothers can avoid deficiencies and stay strong.
For instance, a breastfeeding mother uses about 700 calories to produce milk. An additional 500 calories are needed from nutritious foods, while the remaining 200 calories come from fat stores accumulated during pregnancy.
By following a balanced diet, mothers can restore their pre-pregnancy weight and avoid the harmful effects of obesity. One of my patients, a former model, gained 73 pounds during her first pregnancy. With the help of a nutrient-rich diet, she lost 75 pounds while breastfeeding her child.
Tips for Baby Foods and TeasBaby Food:
- Avoid adding salt to a baby’s diet until they turn one year old. Instead, use healthy oils like coconut, sesame, or olive oil in complementary foods.
Here are some simple and soothing teas you can brew at home:
- Pandan and Tanglad (Lemon Grass)
- Pandan and Avocado Leaves
- Pandan, Kamote, and Saba (yellow ripe) to replace milk and sugar
- Kamote and Ginger (great for colds and coughs)
- Pandan, Corn, and Yellow Ripe Saba
- Kamote and Malunggay
For refreshing and nutritious beverages, blend fruits like watermelon, melon, or avocado with any of the following:
- Ripe Banana or Saba (yellow ripe)
- Young Coconut Meat and Juice
- Coconut Milk
- Jackfruit (Langka)
- Singkamas (Jicama)
For more information, please read the article on Nutritional and Healthy Lifestyle Guidelines.
