Make Healthy Baon With This Go, Grow, and Glow Food Guide

As parents, we always want to ensure that our kids are eating healthy, nutritious meals — whether they're at home or in school. It can be a challenge sometimes to figure out what should and shouldn't go in our children's baunan, but that's where the Pinggang Pinoy food guide of the Department of Science and Technology's Food and Nutrition Research Institute comes in handy! And to make meal prepping for school kids easier, we've paired Pinggang Pinoy's easy-to-remember guide on how to portion a balanced diet for kids with easy recipes you can use to turn your baon ideas into hot, filling meals for your school-aged child.

Balanced diets consists of dishes that cater to children's energy needs, support their growth, and boost their immunity; in this respect, food has been categorized into three main groups: Go, Grow, and Glow Food. Having the right proportion of these three food groups makes up a balanced meal, from which our children can get the nutrition that they need to get through their day.

Table of Contents

• What are Go, Grow, and Glow Foods?
• How To Portion Your Child's Baon
• Go Food Recipes: Carbohydrate-rich Food Ideas
• Grow Food Recipes: High-protein Food Ideas
• Glow Food Recipes: Nutrient and Fiber Rich Food Ideas

What are Go, Grow, and Glow Foods?

Before we can discuss proportions and recipes, we first need to understand the components that can make up our kids' baon. Go, grow, and glow foods are divided into their respective categories based on the benefits they provide: go foods give energy, grow foods build strength, and glow foods are rich in vitamins and minerals. Here's a more comprehensive breakdown of each food group:

Go Foods: The Energy Providers

Go foods are primarily composed of carbohydrates, giving your child the energy to run, play, and learn. Incorporating these into your child's baon ensures they have the stamina for school activities.

Examples of go foods include:

• whole grains like rice, corn, and oatmeal.
• bread like pandesal, loaf breads, and whole wheat breads.
• pasta or noodles like spaghetti, macaroni, egg noodles, and flour noodles.
• root crops like camote or sweet potato, potatoes, and gabi or taro. 

Grow Foods: The Body Builders

Essential for body-building and repair, grow foods are rich in protein. They aid in the development of muscles and bones, which is crucial for growing children. In most cases, the proteins that kids get from grow foods also help in breaking down the carbohydrates from go foods, which is then converted into the energy your children need every day.

Examples of grow foods include:

• shellfish like mussels, shrimp, crabs, and squid.
• fish
• lean meat like pork and beef.
• poultry as in chicken.
• eggs
• dried beans like monggo or mung beans, kidney beans, and white beans.

Glow Foods: The Immunity Boosters

Glow foods are rich in vitamins and minerals that help in fighting off infections and maintaining overall health. They also contain lots of fiber, which helps in digestion and the absorption of nutrients that boost your children's immune system.

Examples of glow foods include fruits and vegetables.

How To Portion Your Child's Baon

According to Pinggang Pinoy, here's how you should portion your child's food:

• Glow foods should take up half of your child's plate. This section can be divided into fruits and vegetables.
• The amount of Go food should be equal to the vegetables. 
• The amount of Grow food should be equal to the fruits.
• There should be more Go food that Grow food.

Here's a handy diagram to help you visualize:

Ready to make baon? We've put together these lists of easy go, grow, and glow food baon ideas your kids will love for their baon!

Go Food Recipes: Carbohydrate-rich Food Ideas

Turmeric and Squid Rice

Adding turmeric to rice is a sneaky way to add nutrients to your kid's meal as it's high in manganese and iron. Plus, it adds a bright yellow color to rice — which can make lunch time a fun, exciting meal! This turmeric and squid rice recipe is topped with squid rings, but it's an optional topping; you can remove it completely or replace it with a protein of your choice.

Turmeric and Squid Rice Recipe

• 2 cups jasmine rice, rinsed
• 2 cups chicken stock
• 2 tablespoons ground turmeric
• 1 medium white onion, chopped
• 1 cup frozen carrots or minced fresh carrots
• 200 grams squid (pusit), cleaned and sliced into rings
• Salt to taste

Instructions for this turmeric and squid rice recipe are at Yummy.ph.

Pechay And Hibe Fried Rice

If you've got a picky eater, this flavorful pechay and hibe fried rice recipe is an easy way to incoporate veggies into your child's baon! The flavorful hibe adds a delicious umami flavor to the rice, and you can chop up the pechay into smaller, inconspicuous pieces. This fried rice recipe also uses the more fiber-rich brown rice, but this can easily be substituted with any kind of rice you have at home.

Pechay And Hibe Fried Rice Recipe

• 2 tablespoons dried shrimp (hibe)
• 1 cup hot water
• 3 tablespoons vegetable oil
• 6 cloves garlic
• 150 grams pechay leaves
• Salt
• 1 thumb-sized piece ginger
• 3 cups day-old brown rice
• 2 large egg
• 2 teaspoons soy sauce
• 1 teaspoon ground black pepper
• 1 teaspoon sesame oil

Instructions for this pechay and hibe fried rice recipe are at Yummy.ph.

Easy Mashed Potatoes

When we say easy, we mean easy! This mashed potatoes recipe is a quick way to fancy up your child's baon. It's mild but seasoned well, and will go with any ulam or sauce your child likes. Want to make it healthier? You can chop up your child's favorite veggies into small pieces and add it to the mashed potatoes, too.

Easy Mashed Potatoes Recipe

• 2 kilograms potatoes scrubbed , rinsed
• 1 tablespoon plus 1 teaspoon salt or to taste
• 1/2 cup salted butter, cubed
• 1 cup fresh milk
• 1/2 teaspoon ground black pepper or to taste
• Water, as needed

Instructions for this easy mashed potatoes recipe are at Yummy.ph.

Sweet Potato Fries

All right — this sweet potato fries recipe probably counts more as a side or a snack, but we just can't help it! They're easy to make and have lots of vitamin a and c, and have more health benefits than regular potato fries. The recipe below calls for the fries to be... well, fried in oil, but you can also make them crispy in your air fryer or oven: coat, spray, or toss the fries lightly in canola oil, and air fry or bake them at 190 degrees Celsius for 15-20 minutes or until golden brown and crunchy. Don't forget to toss the fries halfway through to get all the sides crispy!

Sweet Potato Fries Recipe

• 4 large orange sweet potatoes (kamote)
• 3 to 4 cups cups canola oil
• Salt to taste
• ground black pepper to taste

Instructions for this sweet potato fries recipe are at Yummy.ph.

Pasta With Chicken, Garlic, And Basil

This pasta with chicken, garlic, and basil recipe has some grow foods (the chicken) mixed into it, but the pasta takes center stage as it is flavored with garlic and basil. It's an irresistible combo, especially when the basil is fresh! If your child is not a fan of this herb, you can also remove it or substitute it with the milder-flavored tarragon. No fresh herbs? You can also use the dried versions.

Pasta With Chicken, Garlic, And Basil Recipe

• 2 tablespoons extra virgin olive oil
• 2 cloves garlic, minced
• 1 cup roasted chicken meat, shredded
• chili flakes, optional
• Salt to taste
• 2 cups pasta noodles, cooked
• 10 fresh basil leaves, washed well
• parmesan cheese, for topping

Instructions for this pasta with chicken, garlic, and basil recipe are at Yummy.ph.

Grow Food Recipes: High-protein Food Ideas

Cheesy Baked Bangus Tinapa 

Our favorite thing about this cheesy baked bangus tinapa recipe is just how little work you need to do to yield so much flavor! By simply topping your favorite brand of smoked bangus tinapa (or any prepared butterflied bangus, really), you can make this smoky, cheesy fish dish that your child will be excited to eat come lunch time.

Cheesy Baked Bangus Tinapa Recipe

• 1 piece small boneless tinapang bangus, about 200g
• 2 teaspoons sinigang sa sampaloc mix
• ½ cup cream cheese, softened
• 2 tablespoons mayonnaise
• ¼ cup Japanese bread crumbs
• Mayonnaise to serve
• Spring onions to garnish

Instructions for this cheesy baked bangus tinapa recipe are at Yummy.ph.

Tinolang Manok With Malunggay

Adding malunggay to your chicken tinola recipe is quite simple, but it packs lots of protein — a nice addition to the already protein-rich chicken! It has a very mild flavor that will not affect your child if they're wary of new tastes in their food, and it's relatively affordable and easy to find in the market, too.

Tinolang Manok With Malunggay Recipe

• 2 chicken leg quarters, cut
• Salt to taste
• 2 tablespoons canola oil
• 1 tablespoon white onion, chopped
• 1 tablespoon garlic, chopped
• 2 tablespoons ginger, julienned
• 1 1/2 tablespoons fish sauce (patis)
• 4 to 5 cups water
• 1/2 cube chicken bouillon cube
• 1/2 cup green papaya, sliced
• Salt to taste
• 1 cup malunggay leaves (moringa)

Instructions for this tinola with malunggay recipe are at Yummy.ph.

Simple Chicken Curry

The Filipino chicken curry is a mild, coconut-y, delicious ulam that's always best served with rice. All you need to spruce up this dish is curry powder (which is readily availabl in most local supermarkets), coconut milk or cream (the canned kind also works), and the secret ingredient: a dash of patis. The chunks of carrot in this recipe not only turns sweet as they soften; they also add a splash of color that makes this dish more appetizing.

Simple Chicken Curry Recipe

• 1/4 cup canola oil or any cooking oil
• 1/2 kilogram chicken, cut into serving pieces
• 1 medium red onion peeled, chopped
• 3 cloves garlic peeled, chopped
• 2-inch length ginger, peeled and finely grated
• 1 28-gram packet yellow curry powder or curry seasoning packet
• 2 cups coconut cream (kakang gata)
• 1 cup water
• 2 medium potatoes, peeled and cubed large
• 1 large carrot, peeled and cubed large
• Salt to taste
• ground black pepper to taste

Instructions for this simple chicken curry recipe are at Yummy.ph.

Chinese Steamed Pork Spareribs With Tausi

This chinese steamed pork spareribs with tausi recipe sounds fancy, but it's super easy to make! All you need to do is marinate the spareribs, and once you're ready to cook, you simply let your steamer do all the work. It's not only a healthy way to eat pork — this recipe has no frying involved — it's also a great way to make a big batch of food for your family: a certifiably meal-prepping friendly dish.

Chinese Steamed Pork Spareribs With Tausi Recipe

• 700 grams pork spareribs
• 2 tablespoons black bean sauce drained well
• 1 tablespoon dry sherry
• 2 teaspoons cornstarch
• 1/2 teaspoon ginger grated
• 2 cloves garlic minced
• 1/2 cup shiitake mushrooms sliced
• 2 tablespoons soy sauce
• 1/4 teaspoon ground black pepper
• 1 teaspoon cooking oil
• 1 teaspoon sesame oil
• 1 teaspoon sugar
• steamed white rice to serve
• Leeks thinly sliced, for garnish

Instructions for this Chinese steamed spareribs with tausi recipe are at Yummy.ph.

Easy Wagyu Beef Cubes With Teriyaki Sauce

The most cooking you'll actually need to do with this wagyu beef cubes with teriyaki sauce recipe is actually making the teriyaki sauce. The wagyu cubes can be pan-fried, air fried, or grilled — whichever is the most convenient for you — and it's a simple matter of tossing the delicious cubes of meat in your freshly-made teriyaki sauce!

Easy Wagyu Beef Cubes With Teriyaki Sauce Recipe

• 16 pieces wagyu beef cubes, thawed
• 1/2 teaspoon sesame seeds
• 1/4 cup soy sauce
• 1/4 cup water
• 1/2 teaspoon ginger, chopped
• 1/2 teaspoon garlic, chopped
• 1/2 cup sugar
• 1 teaspoon sesame oil
• 1 tablespoon cornstarch dissolved in 1 tablespoon water
• Oil for frying

Instructions for this easy wagyu beef cubes with teriyaki sauce recipe are at Yummy.ph.

Glow Food Recipes: Nutrient and Fiber Rich Food Ideas

Sipo Egg 

This sipo egg recipe is a Kapampangan dish that's chockful of veggies, which even picky eaters won't mind eating as they'll be paired with flavorful chuncks of chicken and quail eggs! Feel free to subsitute any of the vegetables used in this recipe for the ones your child might prefer.

Sipo Egg Recipe

• 1 tablespoon butter
• 3 cloves garlic, minced
• 1 small white onion, minced
• 1/2 cup carrot, cut into small cubes
• 1/2 cup singkamas (jicama), cut into small cubes
• 1/2 cup frozen green peas, thawed
• 1 tablespoon fish sauce (patis)
• 1/2 cup chicken stock or water
• 12 pieces quail eggs (itlog ng pugo), hard boiled and peeled
• 1/2 kilogram shrimp, peeled
• 1 cup cooked ham, cubed
• 1 cup all-purpose cream
• salt to taste
• ground black pepper to taste
• 1 tablespoon cornstarch dissolved in 1 tablespoon water (optional)

Instructions for this sipo egg recipe are at Yummy.ph.

Ginisang Sitaw At Kalabasa

Since this is for your kid's baon, we've opted for a ginisang sitaw at kalabasa recipe rather than the ginataang version, which might not keep well due to the short shelf life of coconut milk. But don't fret: this sauteed veggie dish is just as delicious!

Ginisang Sitaw At Kalabasa Recipe

• 1 cup green beans (sitaw), sliced into 1 1/2-inch strips
• 1 1/2 cups squash (kalabasa), cut into 1 inch cubes
• 2 tablespoons canola oil
• 1 1/2 tablespoons dried shrimp (hibe)
• 1 tablespoon white onion, chopped
• 1 tablespoon garlic, chopped
• 1/4 cup water
• 1/2 teaspoon fish sauce (patis)
• pepper to taste
• leeks for garnish

Instructions fro this ginisang sitaw at kalabasa recipe are at Yummy.ph.

Lumpiang Gulay

Yes, it's fried — but a little oil will not hurt especially when this lumpiang gulay recipe is done right. The key is to ensure that the oil is hot enough before gently putting your rolls in. You'll know the oil is at the right temperature if it bubbles up right away when you dip a bamboo stick in it. No bamboo stick? Add a small piece of lumpia wrapper into the oil. It should form bubbles around the piece right away! When the oil is hot enough when you fry the lumpiang gulay, it's less likely to be absorbed into the filling, and you won't end up with oily, soggy lumpia.

Lumpiang Gulay Recipe

• 2 cups vegetable oil or as needed
• 2 squares tofu, cut into rectangular cubes
• 1 large orange sweet potatoes (kamote) (kamoteng kahel), peeled, cut into sticks
• 1 large sweet potatoes (kamote) peeled, cut into sticks
• 1 small red onion peeled, chopped
• 3 clove garlic peeled, chopped
• 1 medium carrot peeled, julienned
• 1 bunch green beans or baguio beans, sliced diagonally
• 1 small head cabbage, thinly sliced
• 2 tablespoons fish sauce (patis) or to taste
• ground black pepper to taste
• 20 large lumpia wrappers, separated
• 1 egg beaten
• 1/4 cup soy sauce
• 1/3 cup vinegar
• 2 cloves garlic, crushed
• 1 tablespoon sugar

Instructions for this lumpiang gulay recipe are at Yummy.ph.

Barbecued Shrimp Stir-Fry

There's a lot flavor packed in this barbecued shrimp stir-fry: from the sweet shrimp, the nutty snow peas, the juicy young corn, and of course, the barbecue sauce! It's a great way to introduce greens to your kid's diet, and it's super versatile, too. You can swap out the shrimp with chicken or pork, and the snow peas for sitaw, bitsuelas or green beans, or even green, leafy veggies like pechay or cabbage.

Barbecued Shrimp Stir-Fry Recipe

• 3 tablespoons butter
• 2 cloves garlic, minced
• 500 grams shrimp, peeled
• 1/2 cup barbecue sauce
• 1 1/2 cups snow peas (sitsaro)
• 1/4 cup young corn
• salt to season
• mango (flesh part), diced
• cilantro (wansoy) (leaves), for garnish

Instructions for this barbecued shimp stir-fry recipe are at Yummy.ph.

Fruit Kebabs With Melted Chocolate Hazelnut Spread Recipe

This is almost a cop-out, when it comes to preparing healthy meals for your kids, but trust us: it's a healthy treat with just a smidge of indulgence. You can use any fruit your child loves and mix it with new ones, and the drizzle of hazelnut chocoalte spread will do the rest of the convincing. The whipped cream is optional, of course, and can be removed completely especially if you're packing this for school.

Fruit Kebabs With Melted Chocolate Hazelnut Spread

• bunch fruits
• hazelnut chocolate spread
• whipping cream

Instructions for this fruit kebabs with melted chocolate hazelnut spread recipe are at Yummy.ph.

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