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Pinggang pinoy

The Filipinos’ next-generation food guide

In 2013, results of the 8th National Nutrition Survey showed that one in every 10 Filipino adults has Chronic Energy Deficiency (CED) due to inadequate nutrient intake. On the other hand, three out of 10 are considered obese due to improper food intake promoting abnormal fat accumulation in the abdominal area. These conditions pose health risks. Even children are not exempted from being overweight and underweight.

The Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST), in collaboration with the Department of Health (DOH) and the support of World Health Organization (WHO), developed the Pinggang Pinoy (Filipino Plate) to help Filipinos acquire healthy eating habits which are vital to nutrition.

The Pinggang Pinoy is not meant to replace the current Food Guide Pyramid. Rather, it aims to serve as a complementing and supplementing tool that will guide Filipinos in visualizing the recommended proportions per meal, per food group (Go, Grow, and Glow).

Half of a Pinggang Pinoy should have fruits and vegetables (Glow). Vegetable portions should be larger. The other half of the plate is divided into rice (Go) and fish (Grow) with rice having a bigger portion size. The glass beside the plate represents water, which emphasizes the importance of drinking lots of water and less sugary beverages.

Pinggang Pinoy also encourages regular exercise or physical activity in addition to healthy diet. Both are essential components of a healthy lifestyle.

During the 61st Nutritionist-Dietitians’ Association of the Philippines’ Annual Convention held in Iloilo City, FNRI-DOST’s Science Research Specialist II, Ma. Jovina A. Sandoval, RND, presented five variations of Pinggang Pinoy: Kids (3 to 12 years old).

Teens (13 to 18 years old), Adults (19 to 59 years old), Elderly (60 years old and above), and pregnant and lactating moms.

All five variations contain a sample one-day meal plan, health tips, and a list of food choices with serving sizes suited to the corresponding age group.

“We hope that Pinggang Pinoy becomes the plate of every Filipino and helps contribute in making a positive change in our nation’s health and nutritional well-being.,” Sandoval says.

Remember that Pinggang Pinoy is a food guide for healthy individuals. For more information about Pinggang Pinoy, visit If, however, you have any health conditions, consult with a Registered Nutritionist-Dietitian regarding your energy and nutrient needs.

Go – Energy Giving Foods

Example: rice, root crops, pasta, bread, and other carbohydrate-rich foods

Function: Provide energy to support bodily functions and physical activity

Recommendation: Choose whole grains like brown rice, corn, whole wheat bread, and oatmeal. They contain more fiber and nutrients than refined grains and are linked to lower risk of heart disease, diabetes, and other health problems.

Grow – Body Building

Example: fish, shellfish, lean meat, poultry, eggs, dried beans and nuts, milk and milk products

Function: They are rich in protein which are needed to support growth, bone development, and muscle development. It also provides more absorbable iron.

Recommendations: Include fatty fish in the diet like tuna, sardines, and mackerel, two or three times a week to provide essential fatty acids that help protect against heart diseases. Consume milk, milk products, and other calcium-rich foods like dilis and small shrimps for strong bones and teeth.

Glow – Body Regulating

Example: A wide variety of fruits and vegetables

Function: They are packed with vitamins, minerals, and fiber needed for the regulation of body processes.

Recommendation: Take green, leafy vegetables, which have high iron and folate content to support the increased requirement for these critical nutrients in our bodies.


Drink lots of water every day for adequate hydration. Limit intake of sugar-sweetened beverages to reduce the risk of obesity and tooth decay.