Healthy eating doesn’t have to be complex — it can be as simple as going back to basics. For Filipino households, the idea of Go, Grow, Glow Foods is reminiscent of childhood. But what if doctors take this easy construct and turn it into practical, everyday food plans? The outcome is a feasible manner of eating that facilitates energy, growth, and health in the long term.
Why Physicians Still Prescribe This Method
The Go, Grow and Glow Pyramid is a seemingly simple chart, but it’s based on sound nutritional science. Physicians and nutritionists prescribe this model frequently because it teaches balance. Rather than cutting out food groups or using fad diets, it promotes healthy variety throughout meals.
Every category has a purpose:
- Go foods (carbohydrates) power your daily activities.
- Grow foods (protein-rich foods) facilitate body repair and growth.
- Glow foods (vegetables and fruits) offer nutrients for immunity and skin.
Meal planning using these two food groups in mind makes it less likely you’ll overeat or omit important nutrients — two habits that can contribute to lifestyle diseases.
A Day in the Life: Sample Meal Plan
Here is an example day’s menu plan created in consultation with doctors and registered dietitians.
Breakfast
- 1 cup brown rice (Go)
- 1 boiled egg and a piece of grilled bangus (Grow)
- Sautéed kangkong with garlic (Glow)
- A glass of water or unsweetened calamansi juice
Lunch
- Chicken tinola with green papaya and malunggay (Grow & Glow)
- 1 cup of red rice or mashed kamote (Go)
- Mango or banana on the side sliced (Glow)
Snack
- Tomatoes and sliced cucumber with hummus spoon (Glow & Grow)
- Roasted peanuts handful or a boiled banana saba (Go)
Dinner
- Grilled tofu or fish fillet (Grow)
- Steamed pechay and carrots (Glow)
- ½ cup corn or quinoa on the cob (Go)
This format supports diversity and adjustments without making the meals less nutritionally dense or fulfilling.
Making It Work for the Whole Family
This method isn’t exclusive to adults attempting to consume more nutritious foods — it is just as effective for children, seniors, and even children who are picky eaters. What’s most important is mindfulness and consistency. You don’t need to reach a perfect ratio in each individual meal; rather, focus on balance throughout your day.
If you have certain health conditions such as hypertension or diabetes, it is even more critical to plan meals carefully. NowServing PH can introduce you to licensed medical professionals who will design customized plans based on your requirements.
With easy planning and guidance, daily meals can be mighty weapons for lifelong well-being.
