Module 4

PROPER FOOD SELECTION

Think about your answers to these questions. You may write
THINK ABOUT THIS your answers below and share them during our discussion.

• What are your protein

sources at home?
• What kinds of grains do
you eat at home?
• What are your fat sources
at home?
• Which protein, grains and
fat sources do you want
to change and why?

The Pinggang Pinoy® guide* helps us to

remember the right kind and the right amount
of food to eat in every meal.
OUR GOAL
water

The Pinggang Pinoy® is a simple

tool developed by the Food and
Nutrition Research Institute to help
us remember the right kind and the
right amount of food to serve from
each food group.

Glow foods such as fruits and
vegetables that have vitamins and
minerals should make up half of the
plate with more vegetables than
fruits. Grow foods that have proteins
and Go foods that give energy should
make up half of the plate but with
more Go foods than Grow foods.
Let your child drink water or a nutritious
beverage like fortified milk with each meal.
Fortified milk has calcium and vitamin D for
normal bones and teeth. It also has nutrients
like iron, zinc and vitamin C that may contribute
to the normal function of the immune system.
Pinggang Pinoy® image 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.
Are you selecting proper food
to build a Pinggang Pinoy® meal?
Make sure your meal includes a variety of fruits and vegetables like dark green leafy
vegetables that are rich in folate, yellow fruits and vegetables that are rich in beta-
carotene, and non-leafy vegetables like string beans, ampalaya and sayote which are
good sources of fiber, B-vitamins and iron.

Buy fruits and vegetables that are affordable and in season to avoid spending too much .

Drink at least one glass of fortified milk a day. Fortified milk has calcium and vitamin D
for normal bones and teeth. It also has nutrients like iron, zinc and vitamin C that may
contribute to the normal function of the immune system.

Drink a mug of chocomalt milk drink which contains milk as the number 1 ingredient. It is
high in vitamins B2, B3, B6, B12, C and Iron, to help release energy from fats, protein and
carbohydrates in the food we eat.

If you are lactose intolerant, drink milk in smaller amounts at a time or add them to other
food like whole grain cereals. For those who are watching their weight, drink low-fat milk.

Eat more lean meat rather than those with lots of fats. Use tokwa, beans, eggs for
cheaper alternatives to meat sources but are very high in protein. You can eat one egg a
day or eat egg yolks 2 – 3 times a day to help manage your cholesterol intake.

Replace refined-grain products with whole grains when you can like brown rice and
whole grain cereals. Eat rice alternatives such as bread, sweet potato, corn, pasta and
cereal. Cereal is a quick alternative, and to get the most out of your breakfast, just
add milk and your favorite fruit. Whole grain cereals contain carbohydrates, as well as
vitamins B2, B3, B6 and iron that help release energy from the food that we eat.

Use affordable cooking oil for frying like coconut oil.

Instead of... Choose...

• Fatty parts of meat (e.g. liempo, pata,
chicken skin)
• Organ meats
• Preserved and processed meats (e.g.
longganisa, hotdog, sausage)
• Dried fish and smoked fish
• Salted egg
• Remove the visible fat in meat or choose the leaner cuts eg. such as chops,
tenderloin, sirloin in pork or flank, round, sirloin, tenderloin in beef.
• Tokwa; Beans and legumes (e.g. mung bean, kidney beans, lentils)
• Fish (any lean fishes like tilapia, bisugo, maya-maya, galunggong, and
fatty fishes like salmon, tanigue, mackerel, bangus)
• White chicken meat (skinless chicken breast, cutlets)
• Egg (1x a day)