Meal Prep 101: A guide to eating well, saving time, and staying healthy

At San Miguel Foods, we believe that eating well shouldn’t be complicated—or boring.  That’s why we offer a wide range of nutritious products that support a healthier lifestyle without sacrificing taste. From protein-rich chicken breast nuggets and meat-free burger patties to dairy options like low fat milk, fresh milk, chocolate milk, and non-fat milk, our line-up is designed to meet your wellness goals. Whether you're looking for sugar-free coffee to start your day, marinated chicken for a balanced meal, or nutrient-packed spreads like margarine, our products make it easier to enjoy food that’s both satisfying and good for you. Here are a few of your favorite San Miguel products - check out their nutritional components!

In today’s fast-paced world, food choices are shaped by convenience, accessibility, and evolving lifestyles. While natural foods often take center stage in nutrition conversations, processed foods have become indispensable in meeting modern dietary needs. Instead of drawing a hard line between the two, there is an opportunity to adopt a more inclusive approach. One that combines both to support a healthy, balanced, and sustainable diet.

With heart disease, stroke, and hypertension among the leading causes of death in the Philippines, San Miguel Foods recognizes the urgent need for more responsible food manufacturing. Excessive sodium intake is a well-established risk factor for these conditions. That’s why we’ve taken steps to significantly reduce sodium in several of our products - helping support the country’s public health goals through everyday food choices.  Today, 42% of our products meet the 2019 sodium-reduction targets—a milestone that reflects more than just reformulation. It’s a firm, measurable step toward better nutrition and our ongoing commitment to being part of the solution. This effort is not a one-time achievement, but a continuous journey as we work to further reduce sodium across our portfolio and support healthier choices for every Filipino family.

Malnutrition remains a serious challenge in the Philippines, with millions of children—especially those in underserved communities—suffering from micronutrient deficiencies. Despite national feeding programs, many school-aged children still lack access to essential nutrients needed for healthy growth and learning. At San Miguel Foods, we believe no child should go to school hungry or malnourished. That’s why we’re actively supporting efforts to standardize food fortification in the country.

In the evolving landscape of modern nutrition, prepacked foods have emerged as a reliable solution for individuals and families seeking safe, convenient, and high-quality food options.  While fresh, whole food remains essential to a healthy diet, the role of prepacked items should not be underestimated, especially when considering the demands of today’s fast-paced lifestyles and global food systems.

The Department of Agrarian Reform (DAR) recognized San Miguel Foods, Inc. (SMFI) as a key private sector partner in the Partnership Against Hunger and Poverty (PAHP) program during its awarding ceremony held last June 19. The PAHP is a government-led initiative that aims to address hunger, food insecurity, and rural poverty by connecting agrarian reform beneficiaries (ARBs) and community-based organizations with institutional buyers. These partnerships not only provide stable markets for farmers but also promote inclusive, grassroots-led economic development in rural communities. A long-time supporter of farmer upliftment, San Miguel Foods contributes to the PAHP through its Cassava Assembler Program, a pioneering effort that integrates smallholder farmers, many of whom are DAR beneficiaries, into San Miguel’s value chain. By working with farmer groups and cooperatives, SMFI guarantees a reliable market for their cassava harvests, provides technical support, and fosters long-term growth and income stability. This program has helped transform rural livelihoods by making agriculture more profitable and sustainable, while also ensuring a steady supply of locally sourced cassava to support national food and feed security. The model, praised by both government and industry, reflects San Miguel Foods’ broader mission to build a more food-secure and inclusive Philippines. “Our commitment goes beyond buying from farmers. It’s about creating real opportunities so they can thrive. When we uplift our farmers, we uplift communities. And when we uplift communities, we build a stronger nation,” said San Miguel Foods President Noli Macalalag. This recognition further strengthens SMFI’s resolve to support inclusive agribusiness models that empower Filipino farmers, improve rural livelihoods, and contribute meaningfully to nation-building.

If you feel tired by mid-morning or find yourself reaching for your third cup of coffee by lunch, it might be time to check what’s on your plate. Food isn’t just fuel, it’s your daily power source. Here’s how to eat smart and stay energized, no matter how packed your schedule gets. 1. Build Balanced Meals Don’t wait for lunch or dinner to eat big. Your body needs a steady supply of fuel throughout the day. At every meal, aim for a good mix of: Complex carbs (brown rice, whole grain bread, oats, sweet potato) Protein (chicken, pork, tofu, fish, eggs, corned beef) Healthy fats (avocado, nuts, olive oil) Fiber-rich vegetables (leafy greens, carrots, broccoli) This combo keeps your blood sugar and energy levels steady. 2. Don’t skip meals—especially breakfast Skipping meals may save time, but it often leads to low energy and overeating later. Breakfast jump-starts your metabolism and helps you stay focused through the morning. Try these quick and energizing breakfast ideas: Lugaw with malunggay and Magnolia Brown Eggs Fried rice with Star Margarine Magnolia Pancakes with fresh sliced fruits Omelette with Purefoods Sweet Ham and Magnolia Cheezee 3. Stay Hydrated Even mild dehydration can make you feel tired, sluggish, or moody. It can also cause people to mistake thirst for hunger. Keep water close and sip often. Quick tips: Keep a tumbler at your desk or in your bag. Add cucumber, lemon, or mint for flavor Avoid sugary drinks that cause energy crashes. 4. Snack smart Snacking can help maintain energy if you choose the right kind. Skip chips, candies, and cookies, which give a quick spike and crash. Instead, opt for snacks that provide lasting fuel. Smart snack options: Boiled kamote (sweet potato) or sweet corn with Star Margarine or Dari Creme Pandesal with Purefoods Luncheon Meat and Magnolia Creamy Chicken Spread 5. Watch the sugar and refined carbs Sugar gives you a temporary energy spike followed by a sharp drop. That’s why sweets or white bread might make you feel alert for a moment then totally drained afterwards. Better swaps: Brown or red rice instead of white rice Whole grain crackers instead of sugary biscuits Unsweetened drinks like black coffee, tea, or infused water 6. Use caffeine wisely Caffeine gives a boost, but too much can mess with your sleep. Stick to: One to two cups of coffee in the morning. No caffeine after 2 p.m. Green tea for a gentler lift 7. Sleep matters No amount of healthy eating can make up for poor sleep. If you’re running on fumes, look at your sleep habits too. You don’t need to overhaul your whole diet overnight. Start with simple changes: eat more whole foods, stay hydrated, and avoid skipping meals. Energy isn’t just about how much you eat, it’s about what and when you eat. Fuel your body right.

Let’s be real - life gets busy, and not everyone has time to cook from scratch every day. That’s why prepackaged or processed foods have become a practical staple in many Filipino homes. When used wisely, they’re not just convenient - they can be part of a healthy, balanced diet too. Stretch it A common technique in Filipino cooking is to "stretch" food to feed more people or make meals more nutritious. With a little creativity, prepackaged items can easily become more power-packed.

The rising concern over Non-Communicable Diseases (NCDs)- including Cardiovascular Diseases, Cancers, Chronic Respiratory Diseases, and Diabetes—puts dietary fiber into the spotlight! What is Dietary Fiber? Dietary Fibers, whether soluble or insoluble, are complex, healthy carbohydrates made up of indigestible parts of plants, that pass through. They are like tubes that allow liquids to move through them due to capillary action. There are two main types of dietary fiber: Soluble Fiber Dissolves in water or gastro-intestinal fluids in the gut to form a gel-like substance. Often “prebiotic,” feeding good bacteria for a healthy gut microbiome. Helps reduce fat absorption, lower cholesterol, and stabilize blood sugar, which is key to preventing diabetes complications. Insoluble fiber Does not dissolve in water or digestive fluids. Passes through the digestive tract virtually unchanged Prevents constipation and lowers risk of diverticular diseases such as hemorrhoids and colorectal cancer.