A meal plan that works

“Trendy fad diets may promise quick weight loss, but they are unsustainable in the long run,” shares Maricar Esculto-Khan, MD, a nutritionist-dietician, internist and medical nutrition specialist from top hospital in the Philippines Makati Medical Center (MakatiMed). “Diets that exclude one or more food groups put your health at risk. High-protein diets, for instance, lack fiber and essential vitamins and minerals found in whole grains, fruits and vegetables, which you need to fortify your immune system against disease. A protein-rich diet may also strain your kidneys and liver, and increase LDL or ‘bad’ cholesterol, which is detrimental to heart health.”

One such is Go, Grow, and Glow, an eating plan that incorporates at least one food from each category. “Go” refers to energy-giving foods like carbohydrates: Think rice, pasta, bread, corn, and sweet potatoes. “Grow” includes foods that are excellent sources of protein, which our body needs for growth and repair: Pork, beef, poultry, seafood, beans, tofu, nuts and dairy products are good examples. Fruits and vegetables fall under “Glow,” the foods that strengthen the immune system, support digestive function, and enhance skin, hair and eyes.

“Compared to other diets, this is easy to follow and maintain,” says Dr. Esculto-Khan “For breakfast ‘Go’ could be bread, ‘Grow’ could be an egg, and ‘Glow’ could be a slice of papaya. For lunch, Go, Grow and Glow could mean a plate of rice, fish and veggies. And dinner’s Go, Grow, and Glow could be mashed potatoes, a piece of chicken, and side salad. You could be a meat lover or a vegetarian; either way, Go, Grow, Glow can be adjusted to your preferred eating habits.”

Of course, what we eat is just part of the equation to staying fit and healthy. For Go, Grow, Glow to truly work, observe portion control and incorporate exercise into your routine — or at least stay active by walking whenever you can. “We Filipinos love our rice, and if we pile scoops of them on our plates yet stay sedentary, we don’t reap Go, Grow, Glow’s health benefits,” reminds Dr. Esculto-Khan.

Loop your doctor in before you start the diet. “Although Go, Grow, and Glow is generally healthy and safe, it’s always best to let your family physician in on your plan,” says Dr. Esculto-Khan. “A diabetic may be asked to replace refined white rice with brown rice, while a hypertensive can choose fish and lean cuts of chicken instead of red meat.”

“That’s the beauty of Go, Grow, Glow,” says Dr. Esculto-Khan. “Because all food groups are represented, the combination possibilities are endless.”