During this pandemic when most people are trying to stay at home, there are a lot of front liners bravely facing the virus every day. Our doctors, nurses, medical technicians, pharmacists, midwives, and other hospital and medical workers are the front liners who are the heroes in this battle against COVID-19 and are risking their lives every day.
To prevent ourselves from being inflicted with COVID-19, we must strengthen our immune system and make sure to practice a healthy and balanced diet. The Food and Nutrition Research Institute (FNRI) of the Department of Science and Technology (DOST) in collaboration with the World Health Organization (WHO), Department of Health (DOH), and National Nutrition Council (NNC) have come up with a visual tool called Pinggang Pinoy to guide Filipinos in consuming the right amount of food in every meal.
The plate must consist of the three major food groups: Go (energy-giving), Grow (body-building) and Glow (body regulating). For adults aged 19-59 years old, here is the link where you can find the recommended portions of food that you need to consume using the Pinggang Pinoy:
https://www.fnri.dost.gov.ph/images/sources/PinggangPinoy-Adult.pdf
Here are some healthy tips on how to use the Pinggang Pinoy:
1. For Go foods, choose those food with more fiber and nutrients
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 diseases, diabetes, and other health problems.
2. For Grow foods, include fatty fish in the diet and consume calcium-rich foods
Eat fish, shellfish, lean meat, eggs, and dried beans and nuts needed for the growth, maintenance and repair of body tissues. Include fatty fish such as tuna and sardines 2-3 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.
3. For Glow foods, consume a wide variety of fruits and vegetables
Fruits and vegetables are packed with vitamins, minerals and fiber needed for the regulation of body processes.
4. Drink at least 8 glasses of water
Don’t forget to drink lots of water every day for adequate hydration. Limit intake of sugary-sweetened drinks to reduce the risk of obesity and tooth decay.
5. Stay physically active
Make time for your body to sweat. Exercise regularly (at least 30 minutes a day). Exercises such as walking, running, swimming, dancing, and cycling would help you burn fat and increase muscle weight.
It is difficult to risk one’s life every day. Strengthen our immune system and remember the Pinggang Pinoy.
AA VI Cielo Katrina M. Mabalot
Resources:
1. “Pinggang Pinoy” from https://www.fnri.dost.gov.ph/images/sources/PinggangPinoy-Adult.pdf
2. “Pinggang Pinoy” from https://www.fnri.dost.gov.ph/index.php/116-pinggang-pinoy