How it works

The plate is split into four parts: two for vegetables, one for protein and one for carbs [TODO: source for the plate model]. Each food fills one or more parts. Sinigang na isda, for example, fills a vegetable part and the protein part, because it has fish and gulay in the sabaw. Pinakbet fills the whole vegetable half. Brown rice, adlai, kamote, saba and corn each fill the carb quarter.

The feedback only ever suggests what to add. If the vegetable half is not full yet, you get ideas like kangkong, ampalaya or a kamatis and pipino salad. If there is no protein, it suggests inihaw na isda, tokwa, itlog or ginisang monggo. If you pick two carbs, it says that is okay and offers ways to keep the plate balanced. There are no red foods, no calorie counts and no glycaemic index numbers, because we do not want to show numbers we cannot source.

Why plate balance? Insulin resistance is common in PCOS, and meals that combine vegetables, protein and carbohydrate are an easy everyday habit. The guideline frames healthy eating as good for metabolic health, mood and energy for everyone, not as a weight-loss challenge. Weight stigma is common in PCOS care and the guideline says its harms should be recognised (Rec 3.6.1). You deserve food advice without shame.

Real Filipino life. Most of us eat at the carinderia, the turo-turo or from baon. Tap any carinderia order or baon idea to load it onto the plate, then adjust it. The weekly idea sheet prints seven days of lunches and dinners using everyday dishes. We have not verified meal prices yet, so the sheet shows [TODO: verify price] for the budget per meal.

Privacy. Your plate is saved only on this device so it is still there next time. Nothing is sent to us. Clear the plate any time.

If food feels stressful, or you are skipping meals or making yourself sick, please talk to someone. A doctor or a registered nutritionist-dietitian can help. For the evidence behind PCOS and food, read our PCOS and food guide.