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Go Grow Glow Foods: How to Maintain Good Nutrition

Expertly reviewed by Chris Icamen · Dietetics and Nutrition

Written by Mayvilyn Cabigao · Updated Jan 29

Go Grow Glow Foods: How to Maintain Good Nutrition

You are what you eat. That is why, if you plan on staying healthy, then you have to eat healthily. The concept of “Go, Grow, Glow foods” was introduced to most adults during their younger years in school and has served as a guide for children to eat healthily. However, as an adult, you grew older and schedules became more hectic, causing you to slowly drift away from what you were taught in school about food. To achieve and maintain good nutrition, you need to reintroduce yourself to the basics that are go grow glow foods.

What are Go Grow Glow Foods?

Go, Grow, Glow foods, or the “G foods,” is a basic guide taught to children to help them identify the nutritional value of different kinds of foods, and promote the quintessential diet. It is introduced in school to train children in choosing better and healthier food choices. Learning about G foods also helps mold their eating lifestyle as they grow older.

Go Food

Go foods, as the name suggests, are foods that make the body “Go” or help it function more efficiently and actively. They primarily focus on carbohydrates, sugar, and fat-rich foods.

Go foods play an important role in providing fuel to maintain healthy brain function as well as give energy to different systems in the body.

Go foods are needed by people who are constantly active or those who are using most of their energy in doing physical labor.  Also, if you are pregnant or breastfeeding, or a child, adding more Go foods in your meals will help you function more effectively every day.

Adults need about 255 to 325 grams of carbohydrates a day. To reach your daily carb intake, add these go foods on your meal plan:

Grow Food

Grow foods are protein-rich foods that help the body to develop, grow stronger, and healthier. The proteins your body absorbs from Grow foods is an essential nutrient. Proteins are as the building blocks of life as they build and repair cells and tissues, and make hormones, enzymes, and antibodies.

Grow foods in your diet will help your body to build stronger and healthier bones, muscles, teeth, and blood. The grow foods not only make you taller and vigorous, but it also improves your brain health by increasing your alertness.

Grow foods, or protein-rich foods, are needed the most by children, pregnant and breastfeeding women, the elderly, and athletes.

Protein-rich grow foods you need daily include:

Glow Food

Glow foods are abundant in minerals and vitamins that help strengthen the immune system so it can efficiently fight off viruses, infections, and diseases. These vitamins and minerals also aid in the faster healing of wounds, repair of damaged cells, as well as to keep glowing skin, shiny hair, bright eyes, and healthy nails.

You can get your daily dose of beneficial nutrients and minerals from a wide variety of colorful fruits and vegetables. To achieve the benefits of Glow foods, it is best to try different types of fruits and vegetables every day, if possible.

Mineral-rich glow foods:

  • Dark leafy greens like spinach, kale, bok choy, and lettuce
  • Shellfish such as oysters, mussels, scallops, and clams
  • Avocado, banana, apple, orange, grapes, and kiwi
  • Soymilk, soybeans, and munggo or mung sprouts
  • Dairy products like milk and cheese
  • Cashews and peanuts
  • Fish and beef
  • Whole grains

Vitamin-rich Glow foods:

  • Colorful fruits like mango, oranges, papaya, pineapple, banana, berries, grapes, pomegranate, grapefruit, pear, melon, tomato, and avocado
  • Dark leafy vegetables like malunggay (moringa), kangkong (water spinach), savoy spinach, and kale
  • Poultry (chicken or turkey), lean cuts of beef and pork, and fish (salmon, tuna, sardines, and mackerel)
  • Potatoes, sweet potatoes, carrots, squash, bell peppers, asparagus, and green beans
  • Dairy products like low-fat or nonfat milk and cheese
  • Whole-wheat grains, brown rice, quinoa, and barley
  • Broccoli, cauliflower, and cabbage
  • Beans, nuts, and seeds

go grow glow foods

Key Takeaways

A healthy eating lifestyle does not mean you need to restrict yourself from all the foods you love eating. It’s about having a balanced diet where you can get all the nutrition you need. Including the right amount of go grow glow foods in your meals is a great way to maintain good nutrition and get back to eating healthy and living healthy.

Learn more about Healthy Eating, here.


Hello Health Group does not provide medical advice, diagnosis or treatment.

Expertly reviewed by

Chris Icamen

Dietetics and Nutrition

Written by Mayvilyn Cabigao · Updated Jan 29

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