The house diet, also known as a regular or normal diet, is a nutritious meal plan that contains a range of nutritious foods among all food groups. Its goal is to provide a well-balanced diet and guarantee that those who do not need to undergo changes in diet get enough nourishment.
In a healthy meal plan, unhealthy fats, salt, and extra sugar are all avoided. It combines a wide variety of meals with adequate calorie consumption.
If you don't have any health issues that necessitate a specific diet, you'll stick to this meal plan. This diet may lower your chances of developing various diseases, such as heart disease, osteoporosis, and some forms of cancer.
So how do we achieve a healthy meal plan?
The Department of Science and Technology-Food and Nutrition Research Institute (DOST-FNRI) has developed in 2014 a visual tool to help Filipinos consume the proper quantity of foods at each meal. Pinggang Pinoy is a graphical guide that answers the issue of how much you should eat in one meal to be healthy. It may also be used as a quick and simple tool for calculating how much to eat for each each meal.
The Pinggang Pinoy is meant to help meal planners provide food that is proportionate to current dietary recommendations for various age groups. It shows a plate with color-coded portions that indicate the various food categories that should be included on each dish.
In 2016, DOST-FNRI launched the Pinggang Pinoy for specific age groups to highlight the different energy and nutrient needs across the life cycle. To add to the version for adults, these are the four other physiologic groups: children (3-12 years old), adolescents (13-18 years old), elderly, and pregnant and lactating women. Physical activity and avoidance of harmful substances must go together with the Pinggang Pinoy for a holistic approach to health. Depending on the age group, the color of the placemats varies.
“Go” foods make up one-fourth of the meal. Go foods are items such as cereals, grains, and starches, which are portrayed by a bowl of rice, the Filipino staple food in every meal. Go or carbohydrate-rich foods provide you the energy you need to go through the day.
The popular tilapia fish represents “Grow” foods, which make up one-sixth of the dish. Meat, fish, dairy, and eggs, for example, offer you the protein and minerals required for the growth and repair of your tissues, muscles, and bones.
The “Glow” items, such as fruits and vegetables, make up half of the plate which offer you vitamins and minerals for healthy bodily functioning, as well as fiber for your digestive health. Because more vegetables are required to provide adequate quantities of vitamins, minerals, and fiber, veggies make up a bigger part of this category than fruits.
A glass of water goes beside the dish to represent the importance of staying hydrated by drinking 8-12 glasses of water and a glass of milk every day.
The Regional Development Council (RDC) X last 15 December 2016 inked Resolution No. 38 entitled “Supporting the Adoption and Promotion of Pinggang Pinoy for Specific Age Groups” to strengthen the advocacy on proper food and nutrition intake for healthier well-being.
You must follow the Pinggang Pinoy guidelines, incorporating Go, Grow, and Glow foods in each meal to keep yourself away from the risk of various diseases and to improve your quality of life. (Article and Infographics by CMU BSND OJT Keishe Jan T. Aban)
References:
BusinessMirror. (2017, October 5). Nutritious meals through Pinggang Pinoy. https://businessmirror.com.ph/2017/10/05/nutritious-meals-through-pinggang-pinoy/
FNRI Website. (2016, August 23). Pinggang Pinoy. https://www.fnri.dost.gov.ph/index.php/tools-and-standard/pinggang-pinoy
Koyuncu, H., Fidan, V., Toktas, H., Binay, O., & Celik, H. (2020). Effect of ketogenic diet versus regular diet on voice quality of patients with Parkinson’s disease. Acta Neurologica Belgica. Published. https://doi.org/10.1007/s13760-020-01486-0
Policy Review Documentation: Regional Development Council X Resolution No. 38 (s. 2016) “SUPPORTING THE ADOPTION AND PROMOTION OF PINGGANG PINOY FOR SPECIFIC AGE GROUPS.” (2021, January). National Nutrition Council X.
