Food Is More Than Just Fuel: Nostalgic Meals Can Still Have a Place in a Healthy Lifestyle
Many people think eating healthy means giving up the foods they grew up with. I don't see it that way. Food isn’t just about the macros, and it’s just not fuel for me—among other things, it’s about culture and tradition, connection, comfort and joy. The key is finding a way to honor those roots and memories while making choices that support your health.
Food as Connection
Food is often tied to our upbringing, family traditions and cultural identity. The meals we grew up with are a form of love, potentially passed down through generations. Cooking familiar dishes can be a way to reconnect with loved ones, even those who are no longer with us.
Food and Emotional Well-being
Comfort foods aren’t just about taste; they evoke emotions and memories. The warmth of a childhood meal can bring a sense of grounding and nostalgia. Instead of labeling these foods as "bad," we can make space for them in a way that still aligns with our health goals. Maybe this isn't always possible, but finding little ways to tweak ingredients can potentially make a big difference.
How I Approach Nostalgic Foods Now
I still eat the dishes I love--just not as often--but make intentional swaps to keep them nutrient-dense. For example, I recently added a common Filipino comfort dish, Chicken Tinola, into my dinner rotation. Though it's a pretty healthy dish on its own, I choose to use the ingredients below to level up its impact on my health:
Organic, simple ingredients.
Pasture-raised, regeneratively-farmed chicken for quality protein when possible.
Bone broth instead of water or regular chicken broth for gut and immune support (AND extra protein: 1 cup = 10g protein!).
Extra greens like bok choy and spinach for added micronutrients.
Small changes like these allow me to enjoy my culture’s food without feeling like I’m compromising my health.
Sustainable Health Is About Balance
True health isn’t about restriction—it’s about creating a lifestyle that works long-term. You don’t have to give up the flavors and traditions you love to be healthy. It’s about making mindful choices that let you enjoy your food while still supporting your well-being.
Try This Hearty and Nourishing Tinola Recipe
If you’ve never had Tinola, it’s a super simple, flavorful Filipino dish that’s both nourishing and comforting, especially during these colder months while everyone is getting sick! The ginger and bone broth are powerhouses for immunity. I’ve linked my version of the recipe HERE. Whether you grew up with it or are trying it for the first time, I hope it brings you the same warmth and comfort it does for me.
Eating well doesn’t mean giving up the foods that make you happy. Honor your roots, embrace the memories, and find ways to make your favorite dishes work for your lifestyle so you don’t feel like you’re missing out!
What’s a nostalgic meal from your childhood that you still love today? How can we make it a healthier version for you?