Pinggang Pinoy is a new, easy to understand food guide that uses a familiar food plate

model to convey the right food group proportions on a per-meal basis, to meet the
body’s energy and nutrient needs of Filipino adults. Pinggang Pinoy serves as visual
tool to help Filipinos adopt healthy eating habits at meal times by delivering effective
dietary and healthy lifestyle messages.

Will Pinggang Pinoy replace the FNRI Daily Nutritional Guide (DNG) Pyramid

The “Pinggang Pinoy” can be used side by side with the existing DNG Pyramid for
Filipinos but it will not replace it. According to FNRI, Pinggang Pinoy is a quick and easy
guide on how much to eat per mealtime, while the DNG Pyramid shows at a glance the
whole day food intake recommendation.

Both the “Pinggang Pinoy” and the DNG Pyramid for Filipinos are based on the latest
science about how our food, drink, and activity choices affect our health.

The DNG Pyramid is a simple, trustworthy guide in choosing a healthy diet. It builds
from the base, showing that we should eat more foods from the bottom part of the
pyramid like vegetables, whole grains and less from the top such as red meat, sugar,
fats and oils. When it’s time to eat, most of us use a plate. So it is just appropriate to
use the “Pinggang Pinoy” as a guide for a typical balanced meal.

For more information on Pinggang Pinoy contact the Food and Nutrition Research
Institute at 839-1839 or visit their website at http://www.fnri.dost.gov.ph

ANG bagong “Pinggang Pinoy” na dinebelop ng Food and Nutrition Research Institute
ay mayroon na ring para sa ibang grupo ng edad, na karagdagan sa mga naunang
adult group.
Ipinakikita ng Pinggang Pinoy ang inirerekomenda na wastong grupo ng pagkain sa
bawat konsumo nito. Nagbibigay ito ng mga halimbawa ng kakainin sa loob ng isang
araw para sa edad tatlo hanggang lima, anim hanggang siyam na taong gulang, 10-12
anyos, kabataang babae at lalaki, kalalakihan at kababaihang adult, mga babae at
lalaking matanda, at 19 hanggang 29 na taong gulang na buntis o nagpapasuso.

Higit sa ano pa man, alinsunod ito sa food guide pyramid.

“Pinggang Pinoy is a reminder on how to fill up your plate with the right amount,
proportion and quality of food,” sinabi ni Special Science Research Specialist II
Salvador Serrano sa nutrition communication network media forum and monitoring
meeting na idinaos sa tanggapan ng Department of Science and Technology sa Iloilo
nitong Martes.
Ang plato ay nahahati sa apat na bahagi at ang kalahati ay binubuo ng mga gulay at
prutas, habang ang natitirang kalahati ay para naman sa kanin at isda. Mayroon ding
isang baso ng tubig sa gilid upang bigyang-diin ang kahalagahan ng pag-inom ng sapat
na dami ng tubig.
“We need to continuously remind them that eating healthy food need not be expensive.
You have to know the right foods and the right amount to stay healthy,” sabi ni Serrano.
Dagdag pa niya, kailangang mapaalalahanan ang publiko na ang tuluy-tuloy na
pagkonsumo ng hindi masusustansiyang pagkain ay mayroong pangmatagalan na hindi
magandang epekto sa kalusugan. Kalaunan, aniya, mangangahulugan ito ng mas
maraming gastusin sa pagpapagamot kapag nagkasakit na.
Sinabi ni Serrano na isinusulong ng Pinggang Pinoy ang masustansiya at balanseng
pagkain na pasok sa budget ng isang kumikita ng minimum.
Paliwanag pa niya, batay sa ginawang pagtaya ng Food and Nutrition Research
Institute sa kabuuang kumikita ng minimum, dapat na ang sangkatlong bahagi ng
suweldo ay inilalaan sa pagkain—ng masustansiya ngunit hindi masakit sa bulsa. (PNA)
 The Pinggang Pinoy is a nutrition tool for
preparing healthy food on a per meal basis. It was developed by the Department of
Science and Technology’s Food and Nutrition Research Institute (DOST-FNRI).

The Pinggang Pinoy is intended to guide meal planners in preparing food that is
proportional according to current nutritional guidelines for different age groups.
 The Pinggang Pinoy depicts a plate with
color-coded portions representing the different food groups that should be on each plate.
Half of the plate is composed of “Glow” foods, such as fruits and vegetables. Vegetables
represent a larger portion of this group than fruits because more vegetables are needed to
get proper amounts of vitamins, minerals and fiber. Fruits are represented by a banana,
and vegetables by malunggay leaves, both of which are abundant yearround, fairly
affordable and commonly consumed.

Grow foods like meat, milk and egg products, are represented by the popular tilapia fish
that make up one-sixth of the plate. The remainder of the plate is composed of “Go”
foods like cereals, grains and starches, which are represented by a bowl of rice, the staple
food of Filipinos.

The three food groups are called Go, Grow and Glow because these terms describe the
function of each food group in the body. Go or energy-giving foods, such as rice, grains
and other starches, provide energy to keep one going throughout the day.
Grow or body-building foods, such as meat, fish, dairy and eggs, provide the protein and
minerals necessary for the growth and repair of tissues, muscles and bones.

Glow or body-regulating foods, such as fruits and vegetables, provide the vitamins and
minerals to maintain healthy body functions, as well as fiber for healthy digestion.

Beside the plate is a glass of water to symbolize the importance of hydration by drinking
plenty of water, along with a glass of milk daily. Consumption of sugary beverages should
be moderate to minimal, as high intake can result in unhealthy weight gain and increased
risk of dental caries and diabetes.

The standard placemat for adults depicts a traditional brown woven buri placemat,
making the tool even more uniquely Pinoy.

The placemats vary in color, depending on the age group. The icon for children 3 to 12
years old has a bright orange background to represent vitality, energy and youth. The
Pinggang Pinoy for teens has a blue placemat to represent strength and coolness, while
the red placemat for the elderly represents power and courage and stimulates appetite.
There is even a green Pinggang Pinoy for pregnant and lactating women that represents
fertility and new life.

Use the Pinggang Pinoy as guide to well-balanced and healthier meals for your family.

For more information on food and nutrition, contact: Dr. Mario V. Capanzana, director,
Food and Nutrition Research Institute (DOST-FNRI), Department of Science and
Technology, General Santos Avenue, Bicutan, Taguig City; Telephone/Fax Nos: 837-
2934 or 837-3164; Direct Line: 839-1839; DOST Trunk Line: 837-2071-82 local 2296 or
2284; e-mail: mvc@fnri.dost.gov.ph or at mar_v_c@yahoo.com; FNRI-DOST website:
http://www.fnri.dost.gov.ph. Like our Facebook page at facebook.com/FNRI.DOST
or follow our Twitter account at twitter.com/FNRI_DO

How to calculate Body Mass Index. Body Mass Index is a simple calculation using a
person's height and weight. The formula is BMI = kg/m2 where kg is a person's weight in
kilograms and m2 is their height in metres squared. A BMI of 25.0 or more is overweight,
while the healthy range is 18.5 to 24.9.

HOW TO CALCULATE YOUR BODY MASS INDEX OR BMI

BMI is your weight (in kilograms) over your height squared (in centimeters). Let’s
calculate, however, using pounds and inches.

For instance, the BMI of a person who is 5’3" and weighs 125 lbs is calculated as
follows:

1. Multiply the weight in pounds by 0.45 (the metric conversion factor)

 125 X 0.45 = 56.25 kg

2. Multiply the height in inches by 0.025 (the metric conversion factor)

 63 X 0.025 = 1.575 m

3. Square the answer from step 2

 1.575 X 1.575 = 2.480625
4.Divide the answer from step 1 by the answer from step 3
 56.25 : 2.480625 = 22.7

The BMI for a person who is 5’3" and weighs 125 lbs is 22.7 or practically, 23.