Pinggang Pinoy is a new, simple visual food guide that uses a familiar food plate model to convey the right food group proportions on a per-meal basis to meet adults' or a particular group of individuals’ energy and nutrient needs. It is a visual tool that delivers effective dietary and healthy lifestyle messages to Filipinos at mealtimes, assisting them in adopting healthy eating habits. This food tool has been developed by the Food and Nutrition Research Institute (FNRI) of the Department of Science and Technology (DOST) to assist the Filipinos with the ideal variations and quantity of foods per meal. This was created in collaboration with the World Health Organization (WHO), the Department of Health (DOH), and the National Nutrition Council (NNC).
The launching of Pinggang Pinoy was held on February 24, 2016, during the NDAP fellowship night at the Royal Garden Hall and Convention Center, General Luna Street, Iloilo City. The first Pinggang Pinoy food guide was the Pinggang Pinoy for Filipino adults. Thereafter, it was formally unveiled last July 4, 2016, at the DOST Compound in Taguig City during the "Seminar Series on Food and Nutrition Researches and Science and Technology Activities." Since an individual’s energy and nutrient needs vary based on age and sex and level of physical activity, Pinggang Pinoy food guides for children, adolescents, elderly, pregnant mothers, and lactating women were also developed.
The guide shows the recommended proportion by food group, namely; Go, Grow and Glow on a per meal basis. By just looking at the plate, one will know right away that half of the plate represents Glow foods consisting of fruits and vegetables. One-sixth of the plate shows proportion for Grow foods such as meats, eggs, poultry, fish, beans, and legumes. One-third of the plate is Go foods like rice, corn, bread, oatmeal, bread, and root crops.
For healthy Filipinos, 19-59 years old, here are some healthy tips on how to use the Pinggang Pinoy: (DOST-FNRI)
- For Go Energy Giving
Go for rice, root crops, pasta, bread, and other carbohydrate-rich foods, which provide energy to support bodily functions and physical activity. Choose whole grains like brown rice, corn, whole wheat bread, and oatmeal, which contain more fiber and nutrients than refined grains and are linked to a lower risk of heart disease, diabetes, and other health problems.
- For Grow Body Building
Eat fish, shellfish, lean meat, poultry, eggs, and dried beans and nuts needed for the growth, maintenance, and repair of body tissues. Include fatty fish in the diet like tuna, sardines, and mackerel 2-3 times a week to provide essential fatty acids that help against heart diseases.
- For Glow Body Regulating
Enjoy a wide variety of fruits and vegetables, which are packed with vitamins, minerals, and fiber needed for the regulation of body processes.
- Water
Drink lots of water every day for adequate hydration. Limit intake of sugar-sweetened beverages to reduce the risk of obesity and tooth decay.
- Eat less salty, fried, fatty, and sugar-rich foods to prevent chronic diseases.
- Stay physically active!
While this tool has been developed for normal individuals, it would be best for someone with health conditions like hypertension and diabetes to consult a registered nutritionist-dietitian or any health care provider regarding their energy and nutrient needs. Remember, it has always been a case-to-case basis for what is good to one is not as always good to everyone.
- ZDN PNFP Rowence F. Zorilla, RND
References:
1. Pinggang Pinoy
https://www.fnri.dost.gov.ph/index.php/116-pinggang-pinoy
2. Pinggang Pinoy Adult
https://www.fnri.dost.gov.ph/images/sources/PinggangPinoy-Adult.pdf
3. FNRI-DOST launches Pinggang Pinoy for different population groups
https://www.fnri.dost.gov.ph/index.php/programs-and-projects/news-and-announcement/183-fnri-dost-launches-pinggang-pinoy-for-different-population-groups
