Local Food for Growing Kids in Bacolod: Nutritional Benefits of Filipino Cuisine

Bacolod, known as the “City of Smiles,” is also a haven for delicious and nutritious Filipino cuisine. For growing kids, incorporating local dishes into their diet can provide a wealth of essential nutrients. This guide explores the nutritional benefits of common Filipino foods enjoyed in Bacolod, highlighting how they contribute to children’s growth and development.

The Nutritional Powerhouse of Filipino Food

Filipino cuisine is a vibrant mix of flavors and ingredients, often incorporating fresh vegetables, fruits, seafood, and lean meats. This variety translates into a diverse range of nutrients that are crucial for children’s health.

Key Nutrients and Where to Find Them in Local Dishes

Here’s a breakdown of essential nutrients and some local Bacolod-friendly examples of where to find them:

• Protein: Essential for building and repairing tissues, supporting immune function, and promoting growth.
  • Examples: Chicken Inasal (grilled chicken), Pork Barbecue, Kinilaw (raw fish marinated in vinegar), fish (like Bangus or Milkfish, readily available), eggs.
• Carbohydrates: The body’s primary source of energy, fueling physical activity and brain function.
  • Examples: Rice (a staple in Filipino meals), sweet potatoes (kamote), root crops like gabi (taro), bananas (saging).
• Healthy Fats: Important for brain development, cell function, and nutrient absorption.
  • Examples: Fish (especially oily fish like Bangus), avocados (abokado), nuts (like peanuts, often used in snacks).
• Vitamins and Minerals: Crucial for various bodily functions, including immune health, bone strength, and nerve function.
  • Vitamin A: Found in orange and yellow fruits and vegetables.
    • Examples: Carrots, squash (kalabasa), sweet potatoes.
  • Vitamin C: Found in citrus fruits and some vegetables.
    • Examples: Guava (bayabas), oranges (dalandan), tomatoes.
  • Iron: Important for oxygen transport in the blood.
    • Examples: Dark leafy green vegetables (kangkong, malunggay), lean meats, liver.
  • Calcium: Essential for strong bones and teeth.
    • Examples: Milk (if tolerated), small fish eaten with bones (like dilis), leafy green vegetables.

Local Dishes and Their Nutritional Benefits

Let’s explore some specific local dishes popular in Bacolod and their nutritional contributions:

• Chicken Inasal: A Bacolod specialty, Chicken Inasal is a good source of lean protein. Marinating the chicken in a mixture of vinegar, calamansi, and other spices not only enhances flavor but can also improve nutrient absorption.
• Kansi: This sour soup, often made with beef or pork and batuan fruit, can provide protein and various vitamins and minerals depending on the vegetables included (like kangkong or tomatoes).
• Laswa: A vegetable soup packed with various local vegetables like squash, okra, eggplant, and string beans. Laswa is an excellent source of vitamins, minerals, and fiber.
• Kinilaw: This dish, consisting of raw fish marinated in vinegar, ginger, onions, and other spices, provides protein and omega-3 fatty acids (especially if oily fish like tanigue or bangus are used). Ensure the fish is fresh and prepared hygienically.
• Fresh Fruits: Bacolod is known for its abundant fresh fruits, such as mangoes, bananas, pineapples, and watermelons. These fruits are excellent sources of vitamins, minerals, and antioxidants.

Tips for Incorporating Local Foods into Your Child’s Diet

• Introduce Variety: Offer a variety of local dishes to ensure your child receives a wide range of nutrients.
• Make it Fun and Engaging: Involve children in meal preparation and cooking. This can encourage them to try new foods.
• Present Food Attractively: Make meals visually appealing by using colorful vegetables and creative plating.
• Be Patient and Persistent: It may take several tries for a child to accept a new food. Continue offering it in different ways.
• Consider Food Allergies and Sensitivities: Be mindful of any food allergies or sensitivities your child may have.
• Consult a Nutritionist or Pediatrician: If you have concerns about your child’s nutrition, consult a registered nutritionist or your pediatrician for personalized advice.

Conclusion: Embracing Local Flavors for Healthy Growth

By incorporating local Filipino dishes into your child’s diet, you can provide them with the essential nutrients they need for healthy growth and development. Bacolod’s rich culinary heritage offers a delicious and nutritious way to nourish your children.