Allysa Fajilagmago, RND

🚨 “𝐌𝐚𝐬 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐛𝐚 𝐤𝐚𝐩𝐚𝐠 𝐋𝐎𝐖 𝐂𝐀𝐑𝐁?”

Isa ito sa pinaka-common na nutrition misconceptions ngayon, lalo na dahil sa mga diet trends na nakikita sa social media. Maraming tao ang naniniwala na mas healthy kapag iniiwasan o sobrang binabawasan ang carbs. But the truth is, 𝗰𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝘀 𝗮𝗿𝗲 𝗻𝗼𝘁 𝘁𝗵𝗲 𝗲𝗻𝗲𝗺𝘆, they are 𝗼𝗻𝗲 𝗼𝗳 𝘁𝗵𝗲 𝗺𝗼𝘀𝘁 𝗶𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁 𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀 our body needs every day.

Carbohydrates are the 𝘣𝘰𝘥𝘺’𝘴 𝘱𝘳𝘪𝘮𝘢𝘳𝘺 𝘴𝘰𝘶𝘳𝘤𝘦 𝘰𝘧 𝘦𝘯𝘦𝘳𝘨𝘺. Kapag kumain tayo ng carbs, they are broken down into glucose, which fuels our brain, muscles, and organs so we can think clearly, move properly, and stay active. In fact, 𝘵𝘩𝘦 𝘣𝘳𝘢𝘪𝘯 𝘱𝘳𝘦𝘧𝘦𝘳𝘴 𝘨𝘭𝘶𝘤𝘰𝘴𝘦 𝘢𝘴 𝘪𝘵𝘴 𝘮𝘢𝘪𝘯 𝘧𝘶𝘦𝘭 𝘴𝘰𝘶𝘳𝘤𝘦. Kapag kulang ang carbs sa diet, maaaring makaranas ng low energy, brain fog, headaches or dizziness, mood changes, constipation, at kahit muscle loss.

Mahalaga ring tandaan na hindi lahat ng carbs ay pare-pareho. 𝗧𝗵𝗲 𝗴𝗼𝗮𝗹 𝗶𝘀 𝗻𝗼𝘁 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱 𝘁𝗵𝗲𝗺, 𝗯𝘂𝘁 𝘁𝗼 𝗰𝗵𝗼𝗼𝘀𝗲 𝗯𝗲𝘁𝘁𝗲𝗿 𝘀𝗼𝘂𝗿𝗰𝗲𝘀.
𝐂𝐨𝐦𝐩𝐥𝐞𝐱 𝐜𝐚𝐫𝐛𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞𝐬like whole grains, vegetables, beans, and brown rice provide steady energy and fiber, while 𝐬𝐢𝐦𝐩𝐥𝐞 𝐜𝐚𝐫𝐛𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞𝐬 such as sugary drinks, candy, and pastries digest quickly and may cause blood sugar spikes when consumed in excess.

Instead of fearing carbs, 𝗳𝗼𝗰𝘂𝘀 𝗼𝗻 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 𝗮𝗻𝗱 𝘀𝗺𝗮𝗿𝘁𝗲𝗿 𝗰𝗵𝗼𝗶𝗰𝗲𝘀. Like starting your day with whole grains, including fruits and vegetables in your meals, and choosing more whole and minimally processed foods.

💡𝙍𝙚𝙢𝙚𝙢𝙗𝙚𝙧: The goal is balance, not restriction.

✨ Carbs don’t make you unhealthy, poor food choices and imbalance do.

Happy eating and enjoy your carbs!💚

There are so many misconceptions out there:

“Nakakataba ang carbs, kaya mag low-carb diet ka.”
“Protein lang dapat kainin mo para mas healthy.”
“Masama ang fat, kaya iwasan mo ito.”

But the truth?

Our body needs ALL three macronutrients every single day. They have different roles and they work together.

Let’s break it down.

🍚𝐂𝐀𝐑𝐁𝐎𝐇𝐘𝐃𝐑𝐀𝐓𝐄𝐒
They are the body’s preferred source of energy, they are not enemy.
Kapag kumain ka ng kanin, tinapay, prutas, o root crops, your body converts them into glucose which fuels your brain, muscles, and daily activities.
Kapag kulang ang carbohydrates maaarin kang:
- Manghina o mabilis mapagod
- Hirap mag-focus
- The body may start using protein for energy instead of repair

The issue is not carbs but the excess portions and overall calorie imbalance.

🥩𝐏𝐑𝐎𝐓𝐄𝐈𝐍
Protein is not the only solution but it is 𝘦𝘴𝘴𝘦𝘯𝘵𝘪𝘢𝘭.
It helps:
- Build and repair muscles
- Support immune function
- Produce enzymes and hormones
- Maintain tissues like skin, hair, and nails

Yes, protein is important but eating protein alone does not automatically mean “healthy.” Your body still needs carbohydrates and fats to function properly.

🥑𝐅𝐀𝐓𝐒
They are needed for:
-Hormone production
-Absorption of fat-soluble vitamins (A, D, E, K)
-Organ protection
-Long-lasting energy

Fats are NOT automatically bad. It depends on the quality of fats. There’s a difference between excessive fried and processed fats versus healthy sources like fish, nuts, and seeds. Completely removing fats can affect hormone balance and nutrient absorption.

❗️Now here’s the reality:

Hindi realistic na walang kanin at puro protein lang.
Hindi rin realistic na totally fat-free ang diet.

𝗔𝗹𝗹 𝗺𝗮𝗰𝗿𝗼𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀 𝘀𝗲𝗿𝘃𝗲 𝗮 𝗽𝘂𝗿𝗽𝗼𝘀𝗲.
Tanggalin mo ang isa? The body will adjust but not always in a healthy way.

Health is not about eliminating but BALANCING.
This is where the MOVABA (Moderation, Variety, and Balance) principle comes in.
And this is why visual guides like Pinggang Pinoy focus on proportion and not restriction.


Happy eating!💚

Portion sizes can be tricky especially when it’s hard to picture what 2 Tbsp or 1 cup actually looks like. And let’s be honest, bringing measuring cups everywhere isn’t very practical.

Good news: there’s a simple and easy guide you can use anytime—𝐲𝐨𝐮𝐫 𝐡𝐚𝐧𝐝𝐬. No weighing scale, no measuring tools, just you and your plate.

🤲 𝙋𝙖𝙡𝙢 = protein (chicken, fish, tofu, eggs)�✊ 𝙁𝙞𝙨𝙩 = carbohydrates (rice, pasta, bread)�🤲 𝘾𝙪𝙥𝙥𝙚𝙙 𝙃𝙖𝙣𝙙𝙨 = vegetables�👍 𝙏𝙝𝙪𝙢𝙗 = fats (oil, butter, peanut butter)

Your hands are a helpful portion guide because they’re generally proportional to your body. This makes it easier to build a balanced plate wherever you are—sa bahay, sa canteen, or when eating out—without stressing over exact measurements.

𝘎𝘦𝘯𝘵𝘭𝘦 𝘙𝘦𝘮𝘪𝘯𝘥𝘦𝘳: this is a guide, not a strict rule. Listen to your hunger and fullness cues and adjust based on your needs.
�Balance over perfection, always. 🫶

Happy eating! 💚

𝙋𝙞𝙣𝙜𝙜𝙖𝙣𝙜 𝙋𝙞𝙣𝙤𝙮 is a simple, visual, and practical guide that shows how to build a balanced meal at a glance, using accessible and affordable foods. It promotes proper portions and food variety through the following plate proportions:

🍚 GO foods (¼ ng plato) – kanin, tinapay, kamote at iba pang carbohydrates na nagbibigay ng energy para sa araw-araw na gawain

🐟 GROW foods (¼ ng plato) – protina tulad ng isda, karne, itlog, at beans na tumutulong sa body growth at muscle repair

🥬🍌 GLOW foods (½ ng plato) – prutas at gulay na mayaman sa vitamins, minerals, at fiber para sa maayos na body regulation

💧 Water – ugaliing uminom ng sapat na tubig at limitahan ang sugary drinks.

✨So the next time you sit down for a meal, think of a Pinggang Pinoy guide and compare it with what’s on your plate!

Happy Eating!💚

Learn more about 𝙋𝙞𝙣𝙜𝙜𝙖𝙣𝙜 𝙋𝙞𝙣𝙤𝙮 here: https://www.fnri.dost.gov.ph/index.php/tools-and-standard/pinggang-pinoy/94-pinggang-pinoy/190-pinggang-pinoy

For healthy diets, eat a variety of minimally processed and unprocessed foods to ensure you get enough essential micronutrients while reducing unhealthy fats, sugars and salt.

🥗🫛🍊🥑 Choose fruits, vegetables, whole grains, pulses, nuts and seeds with limited to moderate amounts of animal source foods such as fish, lean meat and dairy.

Aim for:
☑️ Adequacy (enough nutrients),
☑️ Balance (protein, fats and carbs),
☑️ Moderation (less of what harms our health),
☑️ Diversity (different food groups).

Individual needs may vary.

Let’s kick things off with 𝐌𝐨𝐕𝐚𝐁𝐀! 🥗

𝐌𝐨𝐕𝐚𝐁𝐀 stands for 𝑴𝒐𝒅𝒆𝒓𝒂𝒕𝒊𝒐𝒏, 𝑽𝒂𝒓𝒊𝒆𝒕𝒚, and 𝑩𝒂𝒍𝒂𝒏𝒄𝒆, which is a simple and sustainable practice to healthy eating.

🥄 𝗠𝗢𝗗𝗘𝗥𝗔𝗧𝗜𝗢𝗡

Enjoy all types of food in the right amount, without guilt.
Mahalagang bantayan ang portion sizes para ma-enjoy ang iba’t ibang pagkain nang hindi nag-o-overeat. 𝙏𝙖𝙣𝙙𝙖𝙖𝙣: anumang sobra o kulang ay maaaring makasama sa kalusugan.

👉 Halimbawa:
Pwede ka pa ring kumain ng iyong cravings tulad ng chips, ice cream, or chocolates pero for small portion lang, hindi isang buong pag or tub.

🌈 𝗩𝗔𝗥𝗜𝗘𝗧𝗬

Eat different foods from various food groups.
Walang iisang pagkain na kumpleto sa lahat ng nutrients na kailangan ng katawan. Subukan din ang iba’t ibang paraan ng pagluluto para hindi magsawa.

👉 Halimbawa:
Imbes na puro manok, try fish, pork, tofu, beef, or beans. Samahan din ng iba’t ibang gulay at prutas para mas kumpleto ang nutrients.

⚖️ 𝗕𝗔𝗟𝗔𝗡𝗖𝗘

This is where 𝘔𝘰𝘥𝘦𝘳𝘢𝘵𝘪𝘰𝘯 + 𝘝𝘢𝘳𝘪𝘦𝘵𝘺 come together. Sa bawat meal, siguraduhing may go, grow, at glow.

👉 Halimbawa: Kanin para sa energy, isda o manok para sa protein, at gulay tulad ng sitaw at carrots para sa vitamins at minerals. Hindi puro kanin, at hindi rin puro karne lang ang nasa plato.

💧 Don’t forget:
Healthy eating goes hand in hand with regular exercise and proper hydration. Ang pag-eehersisyo ay nagpapalakas ng katawan, habang ang sapat na tubig ay mahalaga for body’s function at para maiwasan ang dehydration.

✨ Healthy eating doesn’t have to be complicated, just remember 𝐌𝐨𝐕𝐚𝐁𝐀!

Happy Eating! 💚

I’ve been sitting with this for a while.💚
And this year, I finally decided to show up.

I’m sharing nutrition content because I know how confusing, restrictive, and overwhelming nutrition advice can be, especially with all the misinformation online. I’ve been there too.

As a Registered Nutritionist-Dietitian, I truly believe nutrition should fit into your life, not control it. No fear. No extremes. And I’m excited to start this journey to share simple, realistic, sustainable, and evidence-based nutrition tips to support healthier, more balanced living.

👍Follow and let’s make nutrition feel lighter together - one realistic step at a time.🌱