The Ultimate Guide to Go, Grow, and Glow Foods

We truly are what we eat! Remember the "Go, Grow, Glow" food groups you learned in school? They were there for a reason, and they're just as important for adults navigating busy lives. Life gets hectic, and healthy choices can fall by the wayside. But by revisiting these simple food categories, you can get back on track to feeling your best. Let's rediscover the power of Go, Grow, and Glow foods!

What are Go, Grow, and Glow Foods?

Go, Grow, and Glow foods form the cornerstone of a balanced diet, each category contributing uniquely to our health and development. These categories help simplify nutritional education, making it easier to understand which foods to eat to meet different bodily needs.

Go Foods: Energy-Giving Foods

Go foods are primarily sources of carbohydrates and fats, which are the body’s main fuel. These foods provide the energy needed for daily activities, physical exercise, and overall body function.

• Carbohydrates: The primary source of energy for the body, especially for the brain and muscles during exercise. Simple carbohydrates provide quick energy, while complex carbohydrates provide sustained energy.
• Fats: Essential for long-term energy storage, insulation, and protecting vital organs. Healthy fats also support cell growth and hormone production.

Examples of Go Foods:

• Grains: Rice, bread, pasta, oats, and cereals.
• Starchy Vegetables: Potatoes, corn, and sweet potatoes.
• Fruits: Bananas and dates (also good sources of quick energy).
• Sugars: Honey and other natural sugars, though these should be consumed in moderation.
• Healthy Fats: Nuts, seeds, avocados, and olive oil.

Benefits of Go Foods:

• Provide the necessary energy for physical and mental activities.
• Help maintain body temperature and metabolic functions.
• Support physical activities and athletic performance.

Grow Foods: Body-Building Foods

Grow foods are rich in proteins and essential amino acids, which are crucial for the body's growth and repair processes. They support the development of muscles, bones, and tissues, and are especially important for children, teenagers, and athletes.

• Proteins: The building blocks of body tissue. They are essential for muscle repair, immune function, and the production of enzymes and hormones.
• Iron: Vital for the production of hemoglobin, which carries oxygen in the blood.
• Calcium: Important for bone and teeth health.

Examples of Grow Foods:

• Animal Proteins: Meat, fish, poultry, eggs, and dairy products (milk, cheese, yogurt).
• Plant Proteins: Beans, lentils, tofu, and nuts.
• Dairy Products: Provide a good source of calcium and Vitamin D, which are important for bone health.

Benefits of Grow Foods:

• Support growth and development in children and adolescents.
• Aid in muscle repair and recovery, especially after physical activity.
• Contribute to the production of vital enzymes and hormones.
• Enhance immune function and overall body strength.

Glow Foods: Protective Foods

Glow foods are rich in vitamins and minerals that are essential for maintaining a healthy and vibrant body. These foods support immune function, skin health, and overall vitality.

• Vitamins: Each vitamin has specific roles, such as Vitamin A for vision, Vitamin C for immune function, and Vitamin E for skin health.
• Minerals: Important for various body functions, including bone health, muscle function, and nerve signaling.
• Antioxidants: Help protect the body from damage caused by free radicals, reducing the risk of chronic diseases.

Examples of Glow Foods:

• Fruits: Oranges, berries, apples, mangoes, and citrus fruits.
• Vegetables: Leafy greens (spinach, kale), carrots, tomatoes, bell peppers, and broccoli.
• Nuts and Seeds: Almonds, sunflower seeds, and flaxseeds.

Benefits of Glow Foods:

• Enhance immune function, helping to fight off infections and illnesses.
• Promote healthy skin, hair, and eyes.
• Reduce inflammation and support healing processes.
• Provide dietary fiber, which is important for digestive health.

The Food Pyramid

The food pyramid is a visual representation of how different types of food contribute to a balanced diet. It illustrates the proportion and variety of foods we should consume daily for optimal health.

Bottom Level: Carbohydrates (Go Foods)

This level includes a variety of grain-based foods, such as:

• Bread
• Pasta
• Rice
• Cereals

Purpose: These foods are rich in carbohydrates, which are the body's primary source of energy. They are essential for fueling daily activities and maintaining metabolic functions.

Second Level: Fruits and Vegetables (Glow Foods)

This level is divided into two parts:

• Fruits: Apples, oranges, bananas, pineapples, grapes, etc.
• Vegetables: Leafy greens, bell peppers, tomatoes, broccoli, carrots, etc.

Purpose: Fruits and vegetables are packed with vitamins, minerals, and antioxidants. They support the immune system, promote healthy skin, and help protect against chronic diseases. They are crucial for maintaining overall health and vitality.

Third Level: Proteins (Grow Foods)

This level includes:

• Animal Proteins: Meat, fish, poultry, eggs, and dairy products (cheese, yogurt).
• Plant Proteins: Legumes, nuts, seeds.

Purpose: Protein is essential for building and repairing tissues, including muscles and organs. It is also vital for producing enzymes, hormones, and other body chemicals. Proteins provide the building blocks for growth and development.

Top Level: Fats, Oils, and Sweets

This level includes:

• Fats and Oils: Butter, oils, and other high-fat foods.
• Sweets: Candy, chocolates, sugary snacks, and desserts.

Purpose: Foods in this category should be consumed sparingly. While fats are necessary for absorbing fat-soluble vitamins and providing energy, excessive intake can lead to health issues like obesity and heart disease. Sweets should be limited due to their high sugar content, which can contribute to dental problems, weight gain, and metabolic disorders.

Vitamins and Supplements That Provide Nutrients in the Philippines

In the Philippines, there is a wide range of vitamins and supplements available to help meet nutritional needs, especially when diet alone may not suffice. These products cater to various health goals, from boosting immunity to enhancing energy levels and supporting overall well-being. Below is an expanded list of popular vitamins and supplements available in the Philippines, along with their prices and features.

Comprehensive Multivitamins

Centrum Advance

Features: A comprehensive multivitamin that includes essential vitamins (A, B, C, D, E) and minerals (zinc, iron, calcium) to support overall health and well-being. It’s designed for adults and helps fill nutritional gaps.

Enervon

Features: High-dose Vitamin C and B vitamins to enhance energy levels and boost the immune system. It is particularly popular for combating fatigue and supporting overall vitality.

Pharmaton

Features: Contains a combination of vitamins, minerals, and ginseng extract to support mental and physical performance, reduce tiredness, and improve overall well-being.

Vitamin C Supplements

Fern-C

Features: A non-acidic form of Vitamin C (sodium ascorbate) that is gentle on the stomach and has better absorption. It helps boost the immune system and provides antioxidant benefits.

Rhea Vitamin C

Features: An affordable Vitamin C supplement that helps support the immune system and provides antioxidant protection. It’s available in various dosages, including chewable forms for children.

Vitamin E Supplements

Myra-E

Features: A Vitamin E supplement that promotes healthy skin and provides antioxidant protection. It helps in maintaining youthful skin and protecting cells from damage.

Bone Health Supplements

Caltrate Plus

Features: A calcium supplement fortified with Vitamin D, magnesium, and other minerals to support bone health and prevent osteoporosis. Ideal for individuals at risk of bone density loss.

Nerve and Brain Health Supplements

Neurobion

Features: Contains a combination of B vitamins (B1, B6, B12) to support nerve health and improve energy metabolism. It’s often recommended for those experiencing nerve pain or weakness.

Stress and Energy Support

Stresstabs

Features: Includes B vitamins, Vitamin C, and zinc to help manage stress, boost energy levels, and support the immune system. It’s designed for individuals with high-stress lifestyles.

Berocca

Features: A multivitamin with minerals, including Vitamin C, B vitamins, calcium, magnesium, and zinc. It’s designed to improve physical and mental performance, reduce fatigue, and support overall health.

Specialty Supplements

Potencee

Features: High-dose Vitamin C supplement to enhance immune defense and provide antioxidant benefits. Often used to prevent or treat vitamin C deficiencies.

Cecon

Features: Vitamin C supplement in chewable form, suitable for children and adults who prefer an easy-to-consume option. Helps in boosting immunity and preventing colds.

Propan TLC

Features: A multivitamin syrup formulated for children, containing essential vitamins and minerals to support growth, immune function, and overall health. It also includes appetite stimulants.

Revicon

Features: A multivitamin and mineral supplement with iron, designed to boost energy levels, improve stamina, and enhance overall physical performance.

Cherifer PGM

Features: Contains Chlorella Growth Factor, vitamins, and minerals to support the growth and development of adolescents. It’s designed to help increase height and improve overall health during the growing years.

Prenatal and Postnatal Vitamins

Obimin

Features: A prenatal vitamin containing folic acid, iron, calcium, and other essential nutrients to support the health of pregnant women and their developing babies.

Natalac

Features: A postnatal supplement containing malunggay (moringa) extract, which helps boost breast milk production in lactating mothers while providing essential nutrients.

Omega-3 Supplements

Fish Oil (Omega-3)

Features:Provides essential fatty acids (EPA and DHA) that support heart health, brain function, and reduce inflammation. Often used for cardiovascular health and cognitive support.

Supplements for Kids

Nutrilin Syrup

Features: A blend of essential vitamins and minerals to support overall health and development.

Cherifer Drops

Features: Multivitamin drops for infants and toddlers, containing Chlorella Growth Factor and taurine to support brain development and overall growth.

Pediasure

Features: A complete and balanced nutritional supplement designed for children. It contains essential vitamins, minerals, protein, and DHA to support growth and development, especially for picky eaters or those with dietary restrictions.

Is It Better to Get a Nutritionist?

Engaging a nutritionist can offer numerous benefits, especially if you have specific health goals or dietary needs. Here are some advantages:

1. Personalized Diet Plans:Nutritionists provide tailored advice based on individual health conditions, lifestyle, and nutritional requirements.
2. Expert Guidance:They offer professional insights on how to achieve a balanced diet, manage weight, and improve overall health.
3. Health Monitoring:Regular consultations can help track progress, make necessary adjustments to the diet, and ensure long-term adherence to healthy eating habits.
4. Educational Support:Nutritionists educate clients on making healthier food choices, reading nutrition labels, and understanding the impact of various nutrients on the body.

While many can manage their diet independently, those with specific health concerns, chronic conditions, or unique dietary needs can greatly benefit from the expertise of a nutritionist. In the Philippines, the cost of consulting a nutritionist can range from ₱500 to ₱2,000 per session, depending on the practitioner's experience and location.

Conclusion

In conclusion, understanding the roles of Go, Grow, and Glow foods and incorporating them into your diet is crucial for maintaining optimal health. Whether through food or supplements, ensuring a balanced intake of essential nutrients can enhance your quality of life. Consulting a nutritionist can provide personalized and professional guidance to help you achieve your health goals effectively.