Diabeticare By Marissa Bravo Garcia

11/09/2026

"Advancing Diabetes Care Through Lifelong Learning and Service"

10/09/2026

Pinggang Pinoy (Filipino Healthy Plate Guide)

Pinggang Pinoy is an easy-to-understand visual guide developed by the Food and Nutrition Research Institute (FNRI-DOST) to help adults (ages 19–59) build balanced, healthy meals every day.

1. The Three Main Food Groups (Go, Grow, Glow)

GO Foods (Carbohydrates for Energy)
Portion: Takes up about 1/4 of your plate.
Examples: 1 cup of cooked rice, 4 small pieces of pandesal, 4 slices of loaf bread, 1 cup of cooked noodles, or 1 medium sweet potato (kamote).

GROW Foods (Protein for Body Building & Repair)
Portion: Takes up about 1/4 of your plate.
Examples: 2 medium-sized fish (e.g., galunggong), 2 slices of large fish (e.g., bangus), 2 small chicken drumsticks, 30g lean meat (chicken, pork, or beef), 2 pieces of tofu, or 1 egg paired with another protein source.

GLOW Foods (Vitamins & Minerals for Immunity & Protection)

Portion: Takes up half of your plate (split between vegetables and fruits).

Vegetables: 3/4 to 1 cup of cooked vegetables like malunggay, saluyot, kangkong, ampalaya, carrots, or sitaw.

Fruits: 1 medium-sized fruit (such as a banana, orange, or mango) or 1 slice of a large fruit (like papaya, pineapple, or watermelon).

2. Healthy Living Essentials

Hydration: Drink at least 8 glasses of water or more throughout the day.

Smart Choices: Limit intake of foods that are excessively sweet, salty, or oily/fatty.

Special Health Needs: Individuals with health conditions like high blood pressure or heart disease should consult a doctor or a registered nutritionist-dietitian for tailored meal plans.

08/09/2026

03/09/2026

Effective stress reduction involves a balanced approach combining lifestyle adjustments and healthy routines:

👉🏻 Learn stress management: Actively adopt strategies to recognize and cope with everyday pressures.

👉🏻 Exercise regularly: Incorporate physical activity into your weekly routine to help release tension and boost well-being.

👉🏻 Eat healthy: Fuel your body with nutritious meals to maintain physical resilience.

👉🏻 Connect with others: Maintain social ties and lean on a supportive community for emotional backing.

👉🏻 Get plenty of sleep: Ensure adequate restorative rest to help your mind and body recover.

👉🏻 Keep daily routines: Maintain consistent daily structures to create a sense of stability and control.

31/08/2026

It was a good run. Thank you BIM!

25/08/2026

Coming soon!