When it comes to eating healthy, one handy-dandy guide that we Filipinos can refer to is the Pinggang Pinoy. In this dietary guide, the plate is divided into 3 sections:
Carbohydrate-rich GO foods
Examples are rice, potatoes, kamote, saging na saba, noodles, pasta, breads
Protein-rich GROW foods
Examples are fish, chicken, beef, pork, eggs, beans, nuts
Fiber, vitamin, mineral and antioxidant-rich GLOW foods
Examples are vegetables and fruits
Since potatoes are in the same classification or section as rice, we can definitely have meals where we replace rice with potatoes.
For example, you can have Potatoes (GO) together with Roast Chicken (GROW) and Steamed/Roasted vegetables and Fresh Fruits (GLOW).
This is beneficial if you are looking into adding more variety to your diet in terms of flavor, texture and nutrients.
This is because potatoes with skin contain the following nutrients per 148-gram serving:
- 110 Kcalories
- 26 grams carbohydrates with 2 grams fiber
- 3 grams Protein
- 27 mg Vitamin C
- 620 mg Potassium
- 0.2 mg Vitamin B6 With zero fat, zero cholesterol and zero sodium
Therefore, potatoes fit in a nutritious diet.
For Filipinos, carbohydrate-rich GO foods don’t always have to be rice. There are a wide variety of carbohydrate-rich foods to choose from. Don’t be afraid to experiment and try new combinations of GO, GROW and GLOW foods. This way, we can be more confident that we are getting all the nutrients we need in adequate amounts.
So, the next time you sit down for a meal, think of the Pinggang Pinoy guide and compare it with what’s on your plate.
Are your GO foods nutritious?
Are your GROW foods low in sodium, saturated fat and cholesterol?
Do you have enough GLOW foods?
If your answer is yes, yes, yes – then what else can I say – bon appetit and kain po!
Disclaimer
This post is sponsored by Potatoes USA – Philippines. All opinions stated above are my own.