Bangibang, JhonMark M.

Table 1-2. Sample Menu for a Normal Diet (ADULT)

Breakfast Lunch Dinner

(Indicate HH* measures) (Indicate HH* measures) (Indicate HH* measures)

Tinapa Fried Rice and Guyabano Fried Tilapia and Pinakbet with Fried Chicken and Chopseuy
Shake Rice with Rice

TINAPA FRIED RICE PINAKBET FRIED CHICKEN

1. 1 cup cooked rice 1. 3 tablespoons cooking oil 1. Quarter of free-range, organic

2. 4 cloves garlic (crushed) 2. 2 ½ cups water chicken
3. ½ cup fried and flaked tinapa 2. Vegetable oil of choice 3.
3. ¼ teaspoon black pepper
4. 1 tbsp margarine/butter 3 cups all-purpose flour 4. 2
5. ⅛ palm oil (crushed) tablespoons salt
6. ⅛ cup kernel corn 4. 1 lb pork (sliced) 5. 2 tablespoons ground black pepper
7. ⅛ cup green peas 5. 12 pieces sitaw (cut into 2 inch
8. ⅛ cup banana ketchup length)
9. 1 pc egg 6. ½ piece kalabasa (cubed)
7. 12 pieces okra
8. 1 piece eggplant (sliced)
GUYABANO SHAKE 9. 2 pieces tomato (cubed) CHOP SUEY
10. 1 piece onion (chopped)
1. ⅛ Guyabano 11. 4 cloves garlic (crushed) 1. Vegetable cooking oil
2. 1 cup water 2. 4 cloves of garlic
12. 1 piece kamote (cubed) - optional
3. ½ tablespoon sugar 3. 1 medium-sized white onion,
4. ½ cup of milk (optional) 13. 2 thumbs ginger (crushes) - chopped
optional 4. 1 cup of red bell pepper, sliced
14. 2 teaspoons bagoong alamang 5. 1 small cauliflower, cut into
(optional) smaller pieces
6. 1 cup carrot
FRIED TILAPIA 7. 1 piece of Chinese cabbage
8. 1 tablespoon of oyster sauce
9. 1 ¼ cup of water
1. 2 pieces tilapia (cleaned & 10. 1 teaspoon of cornstarch
removed scales) 11. Pinch of salt
2. 2 teaspoons salt
3. 1 cup cooking oil HONEY AND LEMON TEA

FRESH ORANGE JUICE 1. ½ cup of warm water

2. 2 tablespoons of honey
3. 1 tablespoon of lemon juice
1. 2 pieces fresh orange fruit
2. 1 tablespoon of honey
3. ½ glass of water
 Snacks
(Indicate HH* measures)

AM Snack PM Snack Midnight Snack

Taho Mashed Potato Whole Grain Crackers with

Cheese and Cherries
1. 16 oz silken tofu 1. 2 lbs. baking potatoes (peeled &
2. 1/4 cup of brown sugar cubed) 1. 6 pieces whole grain crackers
3. 1 cup water 2. ¾ cup fresh milk 2. 6 slices cheese
4. 1 teaspoon vanilla 3. 3 tablespoons butter melted 3. 6 pieces cherries
5. 1 cup tapioca or sago 4. 2 teaspoons salt
5. 3 to 4 cups of water 1. 1 glass warm milk

1. 1 glass of fresh Pineapple juice

(unsweetened)

2 Planning your meals can save time and money, make it easier to eat healthy foods, and help you manage health conditions like
diabetes and heart disease .

Meal Plan for a Normal Diet

Breakfast: Tinapa contains, 3g of total fat, 2g sugar, 22g of protein, 40mg of cholesterol, 480mg of sodium, 1g of dietary fiber, Vitamin D, Vitamin
A, Vitamin C, Calcium, and Iron. Mixed with eggs and rice this Egg fried rice is a healthy breakfast meal.

Guyabano is rich on fiber and It helps lower fever, spasms, heart rate, and blood pressure. It also helps relieve pain, inflammation, and asthma.
Consuming guyabano extract can also safely prevent cancer cells from forming while effectively slowing down tumor growth

Am Snack : TAHO ; fight stress and aging. Soy products like taho are rich in antioxidants called isoflavones. These antioxidants have been found to
lessen the damage caused by oxidative stress, which can damage cells, DNA, and contribute to aging and other chronic conditions caused by free
radicals.TAHO IS PACKED WITH VITAMINS AND MINERALS High intake of soy-based products can also help prevent breast cancer,
osteoporosis, and even cardiovascular diseases. The reason why vegetarians consume tofu is that It contains all the amino acids your body requires.
Lunch: LUNCH MEAL Fried tilapia and pinakbet is one of the typical meal yet full of nutrients. It has good taste and there is lot of benefits that we
would get from both of these. Tilapia is one of the known food fish and it definitely contains nutrients. The vitamins and minerals like choline,
niacin, vitamin B12, vitamin D, selenium, and phosphorus are all abundant in tilapia. Choline is somehow similar to B vitamins, it is a nutrient. The
liver is able to produce it and it usually found in fish, beans and eggs while niacin is a type of vitamin B3 that is crucial for human health and it is an
organic compound. In addition, vitamin B12 is a water-soluble vitamin which is actually necessary for metabolism. Several fat-soluble secosteroids
make up the vitamin D family. Also, selenium is a crucial element in numerous bodily processes that is why it increases antioxidant effects in the
body and of course the phosphorus is a crucial component of cell membranes, bones, and teeth. Moreover, pinakbet is a plate packed with nutrients
because of the fact that it is made up of a variety of veggies, also contains protein that would be beneficial. Those vegetables are all excellent
providers of the various vitamins and minerals like vitamin A that can strengthen our immune system which our bodies require to remain healthy and
stronger.

Pm Snack:Potatoes are one of the most nutrient-dense foods available. Potatoes are one of the best potassium and fiber sources in the produce
section, as well as being naturally fat-free and sodium-free, with only 110 calories and nearly 45% of your Daily Value of vitamin C. Mashed
potatoes are commonly made with whole milk or cream, melted butter, and plenty of salt. Those creamy bites of goodness have the potential to derail
any heart-healthy or waist-friendly diet.

Dinner::Chicken is a good protein source. It’s filling, lean, and packed with amino acids. Chicken’s lean protein is a good source of amino acids.
Amino acids are used by our bodies to generate muscular tissue, which is especially essential as we age. Tryptophan, an amino acid found in chicken,
has been linked to greater amounts of serotonin in our brains. Meanwhile, Chopsuey is high in magnesium, which aids in the regulation of cardiac
and muscular function. Eating vitamin C-rich foods can help avoid eye problems, congenital impairments, poor immunity, and a variety of other
disorders. It also gives additional protein to aid in wound healing and a stronger immune system.

Midnight Snack: Milk contains tryptophan and melatonin, compounds known to make you fall asleep and promote a good night’s sleep. It is best to
serve warm at night , crackers made with whole grains provide source of dietary fiber, an indigestible carbohydrate that keeps you regular and helps
fight constipation. It is also a good source of carbohydrates. Cheese is a good source of protein and calcium. Cherries are one of the only and highest
natural food sources or melatonin that enhances our sleep.