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Sample

Sample one-day
one-day
SAMPLE
SAMPLE meal
meal plan
plan based
ONE-DAY
ONE-DAYbasedMEAL
on
on aa 2,000-calorie
MEAL 2,000-calorie
PLAN* diet
PLAN* diet

Daing
Daing
Daingnana
naBisugo
Bisugo
Bisugo
Fried
Fried
FriedEgg
Egg
Egg Lechon
Lechon
LechonManok
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AAnew,
new,easy-to-understand
easy-to-understandfood food guide
guide Ensaladang
Ensaladang
EnsaladangAmpalaya
Ampalaya
Ampalaya Sinigang
Sinigang
Sinigangna
na
naBangus
Rice
Rice
Rice
Bangus
Bangus Garlic
Garlic
GarlicKangkong
Kangkong
Kangkong
Rice
Rice
Rice Rice
Rice
Rice
that
thatuses
usesaafamiliar
familiarfood
foodplate
plate model
model to
to Banana
Banana
Banana Kaymito
Kaymito
Kaymito Watermelon
Watermelon
Watermelon *based
*basedon
onaa2,000-calorie
2,000-caloriediet
diet

convey
conveythe
theright
rightfood
foodgroup
groupproportions
proportions
ononaaper-meal
per-mealbasis
basistotomeet
meetthe the energy
energy
and
andnutrient
nutrientneeds
needsof ofFilipino
Filipino adults.
adults. GO
GO GROW
GROW GLOW
GLOW WATER
WATER &
&
ENERGY
ENERGY GIVING
GIVING BODY BUILDING BODY
BODY BUILDING BODY REGULATING
REGULATING BEVERAGES
BEVERAGES
To
Toknow
knowmore
moreabout
aboutPinggang
PinggangPinoy
Pinoy
Write
Writeororcall:
call: Choose
Choose whole
whole Eat
Eat fish,
fish, shell-
shell- Enjoy
Enjoy aa wide
wide Drink
Drink at
at least
least
variety
variety of
of Healthy
Healthy food
food plate
plate for
for Filipino
Filipino adults
adults
adults
Dr.
Dr.Mario
MarioV.
V.Capanzana
Capanzana grains
grains like
like fish,
fish, lean
lean meat,
meat, 88 glasses
glasses of
of
Director
Director vegetables
vegetables like
like
Food
Foodand
andNutrition
NutritionResearch
ResearchInstitute
Institute
brown
brown rice,
rice, corn,
corn, poultry,
poultry, eggs
eggs water
water every
every
Department
DepartmentofofScience
Scienceand
andTechnology
Technology wheat
wheat bread
bread and
and dried
dried beans
beans malunggay,
malunggay, day.
day.
DOST
DOSTCompound,
Compound,Gen. Gen.Santos
SantosAve.
Ave. and
and oatmeal.
oatmeal. or
or nuts.
nuts. kalabasa,
kalabasa, sitaw,
sitaw,
Bicutan,
Bicutan,Taguig
TaguigCity
City ampalaya
ampalaya
Tel.
Tel.Nos.
Nos.(02)
(02)837
8372934
2934or or837
8371839
1839
Go
Go for
for root
root Consume
Consume milk,
milk, and
and others.
others. Lessen
Lessen
Send
Sendemail:
email:
mvc@fnri.dost.gov.ph
mvc@fnri.dost.gov.ph crops
crops like
like gabi,
gabi, milk
milk products
products intake
intake of
of
mar_v_c@yahoo.com
mar_v_c@yahoo.com kamote,
kamote, and
and other
other Include
Include fresh
fresh sugar-rich
sugar-rich
Or
Orvisit
visitwebsite:
website: kamoteng
kamoteng kahoy
kahoy calcium-rich
calcium-rich fruits
fruits like
like drinks.
drinks.
www.fnri.dost.gov.ph
www.fnri.dost.gov.ph and
and ubi.
ubi. foods
foods like
like dilis
dilis banana,
banana, mango,
mango,
and
and small
small dalanghita,
dalanghita,
Developed
Developedby
by shrimps.
shrimps. papaya
papaya
and
and others.
others.

FNRI-DOST
FNRI-DOST

InIncollaboration
collaborationwith
with

With
Withsupport
supportfrom
from
WHO
WHOPhilippines
Philippines

Food
Foodand andNutrition
NutritionResearch
ResearchInstitute,
Institute,2014.
2014.All
Allrights
rightsreserved.
reserved.
Not
Nottotobebereprinted
reprintedininpart
partororininwhole
wholewithout
withoutexpressed
expressedpermission
permissionfrom
fromFNRI-DOST.
FNRI-DOST.

17351 PinggangPinoy FA.indd 2 8/18/2014 7:37:11 PM


Equivalent Portion Sizes
Per Meal
Rice &
alternatives 1 serving of any of the following:
1 cup of cooked rice

w
4 pcs. of pandesal, 17g each
4 slices of loaf bread,17g each

ro 1 cup of cooked macaroni or


spaghetti noodles
1 small pc. of rootcrop
(ex. kamote, kamoteng kahoy,
gabi, ubi)
g
Fish &
alternatives

glo
2 servings of any of the following:
1 pc. of small size fish
(ex. galunggong)
1 pc. of small chicken leg or
1 matchbox size of chicken breast
1 matchbox size of meat
(ex. pork, beef)

w
1 pc. of small chicken egg

Vegetables

3/4 to 1 cup of cooked or


raw vegetables
o

Fruits
g

1 serving of any of the following:


1 medium size fruit
(ex. banana, dalanghita, kaymito)
1 slice of big fruit
(ex. watermelon, papaya)

Water &
beverages 8 or more glasses of
water daily
This food guide is intended for apparently healthy Filipinos aged 19 years and above. Individuals with specific health conditions
should consult a nutritionist-dietitian or any health care provider regarding their energy and nutrient needs.

17351 PinggangPinoy FA.indd 1 8/18/2014 7:37:08 PM