The Pinggang Pinoy, developed by the Philippine Department of Science and Technology's Food and Nutrition Research Institute (DOST-FNRI), is a visual food guide promoting healthy eating habits among Filipinos. It divides the plate into three main food groups: 'Go,' 'Grow,' and 'Glow.' To answer the question, the 'Go' portion is the one responsible for providing the energy required for daily activities.
Understanding the 'Go' Foods
'Go' foods are predominantly carbohydrate-rich foods that serve as the body's main source of fuel. Carbohydrates are broken down into glucose, which is then used by the body's cells for energy. This energy powers everything from a simple walk to complex mental tasks. For many Filipinos, rice is the cornerstone of this group, but it also includes a variety of other staples. The Pinggang Pinoy recommends that the 'Go' portion should make up about one-third of an adult's meal.
Examples of 'Go' Foods
- Rice and other grains: Including brown rice, oats, and whole wheat bread.
- Root crops: Such as kamote (sweet potato), kamoteng kahoy (cassava), and gabi (taro).
- Pasta and noodles: Common carbohydrate sources in many Filipino dishes.
- Bread and other baked goods: Providing a quick source of energy.
Comparing Go, Grow, and Glow Foods
Understanding the specific role of each food group is key to a balanced diet. While 'Go' foods provide energy, the other two groups serve equally vital functions.
| Feature | Go Foods | Grow Foods | Glow Foods |
|---|---|---|---|
| Primary Function | Energy | Growth and Repair | Regulation and Protection |
| Key Nutrients | Carbohydrates | Protein and Iron | Vitamins, Minerals, and Fiber |
| Examples | Rice, bread, pasta, root crops | Fish, lean meat, eggs, beans, nuts | Fruits and vegetables |
| Portion Size (Adult) | Approximately 1/3 of the plate | Approximately 1/6 of the plate | Approximately 1/2 of the plate |
| Primary Role | Fueling daily activities and bodily functions | Building and repairing body tissues | Boosting the immune system and regulating body processes |
The Importance of a Balanced Plate
While 'Go' foods are essential for energy, a healthy diet requires a combination of all three food groups. The Pinggang Pinoy model is designed to ensure this balance. Skipping any group can lead to nutritional deficiencies. For example, relying solely on 'Go' foods might provide energy but neglect the protein needed for muscle growth (from 'Grow' foods) or the vitamins and minerals necessary for a strong immune system (from 'Glow' foods).
How to Integrate 'Go' Foods into Your Diet
Incorporating 'Go' foods effectively means choosing nutrient-dense options and pairing them with the other food groups. For instance, opting for brown rice over white rice increases fiber and nutrient intake. Pairing a portion of rice with a fish-based 'Grow' food and a vegetable-heavy 'Glow' food creates a complete and balanced meal. The FNRI provides various menu guides and tools to help Filipinos achieve this balance.
Conclusion
The 'Go' portion of the Pinggang Pinoy is the energy-giving part of your meal, primarily consisting of carbohydrates like rice, bread, and root crops. This food group is crucial for fueling your daily activities. For a truly healthy diet, however, it must be consumed in the right proportion alongside 'Grow' foods (protein for building) and 'Glow' foods (fruits and vegetables for regulating body processes), as visually guided by the Pinggang Pinoy plate. A balanced approach ensures you receive all the necessary nutrients for optimal health and wellness.
Visit the FNRI website for more detailed nutritional guidelines
