The popularity of trendy diets like Atkins, South Beach, Keto, and Master Cleanse may not be sustainable in the long run, according to nutritionist-dietician Maricar Esculto-Khan, MD, from Makati Medical Center in the Philippines  High-protein diets lack fiber, essential vitamins and minerals found in whole grains, fruits, and vegetables, which are needed for immune system fortification against disease  Protein-rich diets may strain kidneys and liver, and increase LDL cholesterol, which is detrimental to heart health  In contrast, back-to-basics diets that account for all food groups are not only workable but also healthy, as they address all daily nutritional requirements in a wide variety of foods, making people feel satisfied and not deprived.

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.” 

For more information, please contact MakatiMed On-Call at +632.88888 999, email [email protected], or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.