Go, Grow, Glow, & Pinggang Pinoy: How to Build Balanced Meals
- Doctor Anywhere Team
- Jul 4
- 5 min read
When it comes to nutrition, many of us know the basics, but applying them in daily life can be a challenge. That’s why Nutrition Month this July is a great reminder to check in with our eating habits. Are we getting the right amount of energy, protein, and nutrients our bodies need?
Two simple and effective tools—Go, Grow, Glow and Pinggang Pinoy—can help you understand what a balanced meal looks like, using familiar Filipino foods. Whether you’re preparing baon, eating out, or cooking at home, these guides make it easier to create meals that support good health for all ages.
Go, Grow, and Glow Foods
The “Go, Grow, Glow” food groups were created as a fun, easy way to teach kids about nutrition, but they’re just as useful for adults. These three categories help ensure your meals are balanced and that your body gets the energy, strength, and protection it needs to stay healthy.
Go Foods
Go foods are your body’s main source of energy. They’re rich in carbohydrates, which fuel your brain and body so you can think clearly, move actively, and fight off infections. Common Go foods include rice, bread, pasta, root crops like sweet potatoes and cassava, and even some fruits like bananas. These should form the base of your meals, especially if you have a busy or physically active lifestyle.
Grow Foods
Grow foods help build and repair your body. They support muscle growth, strengthen bones, and keep your body’s tissues healthy. These foods are rich in protein and other important nutrients, and while you don’t need large amounts, they’re essential to include every day. Examples of Grow foods are eggs, fish, lean meats, beans, tofu, and dairy products like milk, cheese, and yogurt.
Glow foods
Glow foods are packed with vitamins, minerals, antioxidants, and fiber. They help boost your immune system, keep your skin and hair healthy, and support your overall wellness. Glow foods include a wide variety of fruits and vegetables—think green leafy veggies, carrots, oranges, papayas, and berries.
For a truly balanced diet, all three food groups should be present in your daily meals. Relying too heavily on one group, or skipping another, can lead to nutrient imbalances that affect your energy levels, immune system, and long-term health.
Pinggang Pinoy: The Filipino Food Plate
To help visualize the Go, Grow, Glow guide in real life, the Department of Health (DOH) and FNRI-DOST created Pinggang Pinoy. It’s a food guide using a food plate model to show recommended proportion by food group in every meal:
½ of the plate should be Glow foods (fruits and vegetables)
¼ of the plate should be Go foods (like rice or other grains)
¼ of the plate should be Grow foods (protein sources like fish, meat, or beans)
And don’t forget a glass of water, plus some physical activity daily!
Also, the DOH and FNRI-DOST want us to remember to cut back on salty, fried, fatty, and sugary foods. This helps prevent long-term health problems. If you have conditions like high blood pressure or diabetes, it's really important to talk to a doctor or a registered nutritionist-dietitian to get personalized advice on what you should be eating.
Why Eating Balanced Meals Is So Important
In 2025, malnutrition is still a big health issue in the Philippines. According to Nutrition International, about 3.4 million Filipino children under the age of five suffer from stunted growth—a condition where kids are too short for their age because they don’t get the right nutrition as they grow. It can affect a child’s brain development, ability to learn in school, and future health. Kids who are stunted are more likely to get sick often, do poorly in school, and may earn less when they grow up. They’re also at higher risk for diseases like diabetes, heart problems, and even cancer later in life.
Malnutrition includes both not eating enough healthy food (undernutrition) and eating too much unhealthy food (overweight or obesity). Both can lead to serious health problems.
Right now, the Philippines ranks 36th in the world and 6th in East Asia for the highest number of stunted children. This shows how important it is for families to eat balanced meals every day, starting with the basics like Go, Grow, and Glow foods.
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ABOUT THE AUTHOR
Leo San Diego is the content creator at Doctor Anywhere Philippines, where she specializes in making health information clear and easy to understand. With nearly a decade of writing experience, she has crafted everything from corporate communications to creative content.
She works with medical professionals to know the latest health trends, and health tips. Her goal is simple: to make reliable health information accessible and helpful for everyone. Outside of work, she enjoys baking brioche and other pastries, believing that taking care of your health includes enjoying rest days and good, thoughtfully prepared food.
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