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Recommended Diet

This document provides recommendations for a healthy diet, including recommended nutrient intake and food sources for carbohydrates, proteins, fats, vitamins, and minerals. It recommends eating a variety of foods, including whole grains, vegetables, fruits, dairy, and proteins. Specific food examples are given for carbohydrates like breads, potatoes, and fruits. Protein food sources include meats, eggs, dairy, and beans. Fats are found in animal and plant foods like meat, dairy, oils, and avocados. Vitamins and minerals are abundant in foods like green leafy vegetables, citrus fruits, salmon, and fortified grains. Charts provide adult and elderly recommended daily intake of food groups.

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Thee Azirah
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99 views24 pages

Recommended Diet

This document provides recommendations for a healthy diet, including recommended nutrient intake and food sources for carbohydrates, proteins, fats, vitamins, and minerals. It recommends eating a variety of foods, including whole grains, vegetables, fruits, dairy, and proteins. Specific food examples are given for carbohydrates like breads, potatoes, and fruits. Protein food sources include meats, eggs, dairy, and beans. Fats are found in animal and plant foods like meat, dairy, oils, and avocados. Vitamins and minerals are abundant in foods like green leafy vegetables, citrus fruits, salmon, and fortified grains. Charts provide adult and elderly recommended daily intake of food groups.

Uploaded by

Thee Azirah
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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Recommended Diet

Subtitle
“Eat variety of foods.”
RECOMMENDED NUTRIENT INTAKE
FOOD SOURCES
Carbohydrates
▪ Cereal grains, wheat and various breads, pastas,
and breakfast cereals
▪ potatoes, sweet potatoes and corn provide
substantial amounts of carbohydrates (in the
form of starch).
▪ Green leafy vegetables
▪ Fruits
▪ Sugars such as table sugar, syrup, and honey and
sugar-rich foods such as desserts and candy
FOOD SOURCES
Proteins
• Corn
• Meats • Grains
• Fish • Peanuts
• Poultry • Nuts
• Eggs • Peas
• Milk • Beans
• Cheese • Sesame seeds
• Soybean
FOOD SOURCES

Fats
 are present in both animal and plant foods.
1. Meats
2. Milk, eggs and dairy
3. Fish
4. Oils
RECOMMENDED NUTRIENT INTAKE
FOOD SOURCES
VITAMIN A VITAMIN D
• Liver • Eggs
• Butter • Liver
• Cream • Fortified milk
• Cod liver • Fortified margarine
• oil • Oily fish
• Dark green leafy vegetables Other sources
• Deep yellow or orange Sunlight
• fruit
• Fortified margarine
FOOD SOURCES
VITAMIN E VITAMIN K

• Green leafy vegetables • Liver


• Margarine • Milk
• Salad dressing • Green leafy vegetables
• Wheat • Cabbage
• Vegetables oils • Broccoli
• nuts
FOOD SOURCES
VITAMIN B1 (Thiamine) VITAMIN B2 (Riboflavin)
• Lean pork
• • Liver, kidney, heart from animal
Beef
• Milk
• Liver
• • Cheese
Eggs
• Green leafy vegetables
• Fish
• • Cereals
Whole grains
• • Bread
Legumes
FOOD SOURCES
VITAMIN B3 (Niacin) VITAMIN B6 (Pyridoxine)

• Milk • Pork
• Eggs • Fish
• Fish • Poultry
• Poultry • Liver , kidney
• Enriched • Milk
breads • Eggs
and cereals • Cereals
• legumes
FOOD SOURCES
VITAMIN B12 (Cobalamin) FOLATE

• Seafood • Liver
• Poultry • Green leafy vegetables
• Muscle meats • Legumes
• Eggs • fruits
• Milk
• Cheese
FOOD SOURCES
VITAMIN C

• All citrus fruits


• Broccoli
• Melons
• Strawberry
• Tomatoes
• Potatoes
• Cabbage
ADULTS
(20- 39 years old)
ELDERLY
(60- 69 years old)
Vegetables
1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked
1 serving of other vegetables = 1 cup raw or 1/2 cup cooked

Fruits
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice of a big fruit
1 serving of other fruits = 1 med sized fruit or 1 slice of a big fruit

Rice, Corn, Root Crops, Bread and Noodles


1 cup cooked rice = 4 slices of loaf bread
                           = 5 pcs small pan de sal
                           = 1 cup of corn
                           = 2 slices/pieces of puto
                           = 2 cups of noodles
                           = 1 cup of yellow kamote
• Pinggang
Pinoy
Tips for Picking Healthy Food as You Get Older

 Nutrition Facts label


 Use recommended servings
 Stay hydrated
 Stretch your food budgetKnow what a healthy plate looks like
 Look for important nutrients
 Read the
References:

• PDRI 2008
• Nutrition and Diet Theray Lesson 4
• Nutrition and Diet Theray Lesson 5
• DOST-FNRI Daily Nutrition Guide Pyramid
https://www.fnri.dost.gov.ph/index.php/tools-and-
standard/nutritional-guide-pyramid#adults-20-
39yrs-old

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