Go Grow Glow Foods Plate & Chart | Filipino Healthy Meals
Healthy eating is one of the most important foundations for growing strong, energetic and happy children. In the Philippines, parents often face challenges when it comes to planning balanced meals that include all the nutrients children need. This is where the go grow glow foods concept comes in handy. Simple, easy to follow and highly effective, this method helps families provide a nutritious and colorful diet for their children. In this article, we’ll explore what go grow glow foods are, how to use a go grow glow foods chart, and how to make a practical Go Grow Glow dish at home.
What are Go Grow Glow foods?
The Go Grow Glow system divides foods into three main categories: go grow glow foods and Glow Foods. Each type of food has a specific purpose for your child’s health.
Go food
These foods are your child’s main source of energy. They are rich in carbohydrates and include rice, bread, pasta, cereals and roots like sweet potatoes and corn. In the Philippines, common Go foods are rice, cassava and bananas, which provide the energy children need to play, study and grow.
Grow food
Growing food helps children build strong muscles and bones. They are rich in protein and include meat, fish, eggs, poultry, legumes and dairy products. In Filipino meals, examples include tilapia, chicken, mung beans (monggo), and eggs. Grown foods are crucial for development, especially during the growing years.
Bright foods Bright foods keep the body healthy and radiant. They are packed with vitamins and minerals and consist mainly of fruits and vegetables. In the Philippines, bright foods like mango, papaya, pumpkin, spinach and tomatoes are widely available. These foods boost the immune system and promote glowing skin and overall well-being.
A simple chart includes columns for each food group, recommended servings, and a list of local Filipino options. For example:
| Food Group | Servings per Day | Examples (Philippines) |
|---|---|---|
| Go | 3–5 | Rice, bread, sweet potatoes |
| Grow | 2–3 | Chicken, eggs, fish, mung beans |
| Glow | 3–5 | Mango, papaya, spinach, squash |
Using a chart not only ensures a balanced diet but also teaches kids to understand what healthy eating looks like. It becomes a visual reminder and encourages them to make better food choices.
How to Make a Go Grow Glow Sign
The Go Grow Glow Plate is a practical way to apply this concept to every meal.Here’s how you can make one:
Divide the dish into three parts:
Half plate for go-food
A room for Grow Foods
A bright food room
Choose local ingredients:
Choice: Steamed rice or sweet potatoes
Gro: Grilled fish or boiled eggs
Shine: Stir-fried vegetables or fresh fruit slices
Make it colorful:
Children are more likely to enjoy their meal if the dish looks vibrant. Mix greens, reds and yellows to make meals fun and appealing.
Philippine Go Grow Glow sign example:
Go: 1 cup of rice
Grow: 1 boiled egg + 50 g of grilled tilapia
Brilliance: Sliced Mango + Steamed Spinach
By following this approach, parents can ensure their children have a balanced diet that supports energy, growth and overall health.
Tips for Filipino Families go grow glow foods
Here are some practical tips to make go grow glow foods easy to implement at home:
Use seasonal ingredients: Seasonal fruits and vegetables are cheap and fresh.Examples include watermelon in summer or pumpkin in the rainy season.
Mix up local favorites: Include Filipino favorites like mongo soup or adobong manok with vegetables to make the meal enjoyable.Involve children in meal preparation: Children are more likely to eat what they help prepare. Let them wash vegetables, arrange fruit or measure rice.
Snack smart: Choose healthy snacks like banana slices, hard-boiled eggs or vegetable sticks.
Benefits of following go grow glow foods
Following the Go Grow Glow approach brings many benefits:
Improved energy: Children get enough carbohydrates to stay active throughout the day.Healthy Growth: Adequate protein intake keeps muscles and bones strong.
FAQ: go grow glow foods in the Philippines
What exactly are go grow glow foods?
go grow glow foods are three types of foods that help children grow healthy and strong. Go foods give energy (like rice or bread), Grow foods build muscles and bones (like chicken, fish or eggs), and Glow foods keep the body healthy and glowing (like fruits and vegetables).
Why is Go Grow Glow Plate important?
The Go Grow Glo Plate helps parents balance meals. Dividing the plate into Go, Grow and Glow sections ensures kids get enough carbohydrates, proteins and vitamins at every meal. It is simple, practical and encourages healthy eating habits.
Can I use local Filipino ingredients for Go Grow Glo foods?
Absolutely! Local foods like rice, cassava, tilapia, mung beans, mangoes and squash fit perfectly into the Go, Grow and Glow categories. Using local ingredients makes meals affordable, fresh, and culturally familiar to children.
How can I make a Go Grow Glow food chart at home?
Start with three columns: Go, Grow, Shine. List your daily intake and examples of local foods for each category. This chart helps you plan balanced meals and makes it easy for kids to visually understand nutrition.
How much of each food group should my child eat daily?
Although this depends on age and activity, a simple guideline is: Go Foods: 3-5 servings Grow Foods: 2-3 servings Flaky Foods: 3-5 servings Always make adjustments based on your baby’s appetite and growth needs.
Can Go Grow Glow Food Help Picky Eaters?
Yes! By making plates colorful and fun, kids are more likely to try different foods. Involving children in food preparation also increases their interest in eating a variety of foods from all three categories.
