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vegetable?
● Does not like the taste of
greens
● Refuses to eat any type of
vegetable
● Removes vegetables on his
plate
● Takes long to swallow
vegetables
A balanced diet should
have the right food in
the right amounts
A balanced diet should
have the right food in
the right amounts
Adapted from the Food and Nutrition Research Institute. Department of Science and Technology. (2016). Pinggang Pinoy® A Healthy
Plate for a Well Nourished Nation: Guide for Nutrition Professionals. Taguig City, Philippines. FNRI-DOST.
whole grain
cereal
wheat
bread
brown pancit
rice
pork
eggs
fish
watermelon
papaya
malunggay
eggplant banana
Glow food prevents us
from getting sick.
Eat the right kind of food in the
correct portions
watermelon
papaya
turnip banana
cucumber
carrots grapes
pechay
orange apples
● Constipation
● Constipation
● Poor vision at night
● Constipation
● Poor vision at night
● Higher risk for infection
and illness
● Constipation
● Poor vision at night
● Higher risk for infection
and illness
● Micronutrient deficiency
● Constipation
● Poor vision at night
● Higher risk for infection
and illness
● Micronutrient deficiency
● Lifestyle disease like
diabetes and hypertension
Do small changes or
“tweaks” to your
usual meals
Choose snacks that
are fruits and
vegetable based
• Start with vegetables that
have a neutral or sweet
taste
• Add vegetables to familiar
and favorite dishes
• Involve your children in
meal preparation
● Broccoli > Cauliflower
● Sitsaro > Baguio beans
● Lettuce > Lettuce tagalog
● Green papaya > Sayote or Upo
● Alugbati > Saluyot
● Spinach > Kangkong
● Chinese pechay > Pechay tagalog
● Adobong baboy + Sitaw
● Lumpiang prito + Bean
sprouts/carrots
● Chicken curry + carrots
Soup-based dishes: Sauce-based dishes:
● Tinola ● Menudo
● Sinigang ● Afritada
● Pesa ● Sweet and Sour
● Nilaga ● Picadillo
● Make sure they
contain Go, Grow
and Glow nutrients
● Low in salt and oil
● Show variety in
choosing viands
● Make sure the viand
is clean and safe to
eat
Choose Nutritious and Manage Portions Enjoy Meals
Varied Options Together