Pinggang Pinoy 7.0

The birth of Pinggang Pinoy or the Filipino food plate came as a clamor from the nutrition community to
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Food guides themselves are not unique. In fact, almost every country has its own version of a food guide.
So what makes Pinggang Pinoy unique? Aksdjlaksjdasdaj alksda ldsjasodis adofaisu f
As its name suggests, Pinggang Pinoy is specially designed for Filipinos which features the GO, GROW and
GLOW foods represented by food items commonly consumed by the population.
The GO food, for example, is represented by a bowl of rice, a staple food of Filipinos, fish like tilapia for
GROW food, and banana and malunggay leaves for GLOW food.
Included in Pinggang Pinoy’s simple and graphic design is also a picture of a glass of water which stresses
the importance of sufficient water intake, and a figure jogging to represent regular physical activity.
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The FNRI’s Food Nutrition Research Institute vision is to provide innovative and timely food and nutrition
tools that will ensure a healthy and well-nourished Filipino population.
Go Foods: The Energy-Giving Foods
Go food is the name given toaldskfjalkdsjhfalksdfjhalskdfjhasldfnnvnhc uahsduhasd aiia a specific category

of calorie-dense foods. In other words, Go foods are those foods that provide the body with its energy
needs so it can function properly. Go food refers to carbohydrate sources like starchy vegetables such as
potatoes, corn, and kamote; grains like bread, pasta, and rice; and dietary fiber in most vegetables and
fruits.
When you consume a healthy portion of Go food, your cells get the nutrients they need to run all day long.
You will benefit from eating high-quality carbs like whole grains because they are digested slowly and
provide sustained energy for several hours!
It is important to consume enough carbohydrates so that your brain has plenty of glucose to use daily. Your
brain consumes 20% of your body’s energy and more than 60% of this is glucose. This means that if you are
running low on glucose after a long period without food or during exercise, chemical messengers in the
brain will not be produced, and communication between neurons is disrupted. This often results in mental
illnesses or brain damage.
Fiber, usually found in Go foods, is another nutrient that plays an essential role in keeping bacteria in your
digestive tract healthy by protecting them from harmful substances; it also helps move food through your
intestines and prevent constipation.
Suppose you do not eat enough Go foods and are a very active athlete who needs more energy than usual.
In that case, your body will break down muscle tissue to create more glucose, resulting in weakness,
fatigue, dizziness, and headaches. You may also:
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Grow Foods: The Body-Building Foods
Grow foods are essential as they help the body grow, repair, and heal. They are foods that are rich in
protein which serves as the main building blocks of bones, muscles, cartilage, and skin. They also help make
hormones and antibodies, which are chemical substances that regulate many body functions and aid fight
against germs and viruses. Bacteria and viruses would be able to efficiently infect your body if you do not
have these antibodies. Furthermore, proteins improve digestion by creating enzymes that aid in breaking
food into molecules for various biological activities.
Grow foods include meat (pork, beef, chicken), seafood and fish, eggs, plant sources (tofu, nuts, beans,
legumes), milk, and dairy products (yogurt and cheese). We must get our protein from different sources,
not just one or two because various sources have different amino acids and nutrients.
If you do not get enough protein from Grow foods to feed your important organs, your body starts
borrowing protein from the skeletal muscle tissue. And as your skeletal muscle tissues become leaner and
weaker, your bones also become more vulnerable to fractures.
Glow Foods: The Body-Regulating Foods
Glow foods are fruits and vegetables that are good for your health. They have vitamins, minerals, and other
nutrients that help you feel healthy and strong. Glow foods also help make your skin look beautiful so you
can enjoy your glowing complexion!
There are many different types of Glow foods; some help with digestion, and some give us energy for
exercise or work, while others reduce stress so we can sleep better at night. Glow foods include red fruits
like tomatoes which are red because they contain lycopene; bananas which are rich in potassium; oranges
which are full of vitamin C; and green leafy vegetables which are high in iron.
Not eating enough of these Glow foods may lead to digestive problems like constipation, hemorrhoids, and
diverticulosis. Cellulose is found in fruits and vegetables, and it helps raise stool weight, ease passage, and
shorten transit time. In addition, vitamin E, vitamin C, and carotenoids found in these foods are
antioxidants that protect healthy cells from free radicals, which can cause cancer.
A Visual Representation of Go, Grow, and Glow Foods
Pinggang Pinoy1 is a good representation of how your plate should look. It is an easy-to-understand food
plate model of Go, Grow, and Glow foods. Developed in 20142 by the Department of Science and
Technology – Food and Nutrition Research Institute (DOST-FNRI) in partnership with the Department of
Health and with the help of the World Health Organization, Pinggang Pinoy aims to combat malnutrition
and nutrient deficiency among Filipinos.
Pinggang Pinoy serves as a visual tool for Filipinos to stay healthy. It aims for more effective Filipino eating
habits as you can now easily visualize how a Filipino food plate should be prepared and served. This plate
is divided into sections indicating the proportion of Go, Grow, and Glow foods that should be eaten daily.
“Glow” foods, represented by a banana and a malunggay plant, occupy half of the plate. “Grow” foods,
represented by tilapia fish, make up about one-sixth of the plate. The remaining portion of the plate is
occupied by “Go” foods represented by a cup of rice.
The Pinggang Pinoy is beneficial for Filipinos of any age, including old people and even pregnant and
lactating women. DOST-FNRI has specialized versions of Pinggang Pinoy 3 with detailed guides for every age
group (i.e., kids, teens, adults, old people).
Here are some helpful tips for using the Pinggang Pinoy:
1. Choose foods with higher fiber and minerals (Go foods)

Brown rice, corn, whole wheat bread, and oatmeal are examples of whole grains. They are higher in fiber
and nutrients than refined grains and have been linked to a decreased risk of heart disease, diabetes, and
other illnesses.
2. Include fatty fish in your diet and eat calcium-rich meals (Grow foods)
Consume fish, shellfish, lean meat, eggs, dry beans, and nuts for body tissue growth, maintenance, and
repair. Include fatty fish like tuna and sardines in your diet 2-3 times per week to get the necessary fatty
acids that can help prevent heart disease. For strong bones and teeth, consume milk, milk products, and
other calcium-rich foods such as dilis and tiny shrimps.
3. Consume a broad variety of fruits and vegetables (Glow foods)
Fruits and vegetables are great sources of vitamins, minerals, and fiber, which help regulate biological
functions.
4. Drink at least eight glasses of water
Remember to drink plenty of water every day to stay hydrated. Sugary drinks should be consumed in
moderation to avoid obesity and tooth decay.
5. Keep yourself physically active
Allow your body to sweat. Regular exercise should be at least 30 minutes a day. Walking, jogging,
swimming, dancing, and cycling are all exercises that help you burn fat and gain muscle mass.

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The birth of Pinggang Pinoy or the Filipino food plate came as a clamor from the nutrition community to

asdlkadsj laksdj lakdsjd

So what makes Pinggang Pinoy unique? Aksdjlaksjdasdaj alksda ldsjasodis adofaisu f

Go Foods: The Energy-Giving Foods

Go food is the name given toaldskfjalkdsjhfalksdfjhalskdfjhasldfnnvnhc uahsduhasd aiia a specific category

Glow Foods: The Body-Regulating Foods

A Visual Representation of Go, Grow, and Glow Foods

1. Choose foods with higher fiber and minerals (Go foods)

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