LifeCare Diagnostic
March 31, 2020
During the Movement Control Order, only one representative from a family is allowed to go out to purchase the daily essentials.
Make a shopping list and get a healthier food choice.
Breads
Whole grain, wrap, corn tortillas, pita bread
Grains
Instant oatmeal, brown rice, couscous, quinoa
Fruits
All kinds
Vegetables
All kind fresh vegetables or frozen mixed vegetables.
Meat
Frozen or fresh alternatives
Seafood
Frozen items or canned alternatives
Milk
Ultra-high- temperature milk has longer shelf life.
Dairy Product
Cheese, yogurt (low-fat, plain/ Greek Yogurt)
Eggs
Fresh
Beans / Legumes
Canned beans or dry beans
Nuts & Seeds
All kinds
Flavorings
Herbs, spices, vinegar, honey
Breads
Whole grain, wrap, corn tortillas, pita bread
Grains
Instant oatmeal, brown rice, couscous, quinoa
Fruits
All kinds
Vegetables
All kind fresh vegetables or frozen mixed vegetables.
Meat
Frozen or fresh alternatives
Seafood
Frozen items or canned alternatives
Milk
Ultra-high- temperature milk has longer shelf life.
Dairy Product
Cheese, yogurt (low-fat, plain/ Greek Yogurt)
Eggs
Fresh
Beans / Legumes
Canned beans or dry beans
Nuts & Seeds
All kinds
Flavorings
Herbs, spices, vinegar, honey
Fill in the first quarter of your plate with carbohydrate. The preferred choice would be whole grains product. Whole grain products are good source of dietary fiber, vitamins and minerals. It helps with body weight control as fiber increases satiety and reduces the risk of heart problems and diabetes. Examples of whole grains foods are: corn, brown rice, whole meal bread, whole meal pasta, whole meal biscuit and oats.
Fill in the second quarter of your late with either fish, poultry, egg, meat or legumes – protein rich foods. Protein is an essential element for immune-building block in our body. Limiting saturated fat by choosing lean poultry and meat.
Lastly, fill the half segment with vegetables and 1 serving of fruits. Both vegetables and fruits are rich in fiber, vitamins and minerals. Diet that is high in dietary fiber can help in reducing the risk of cardiovascular diseases, diabetes, hypertension and obesity.
KKLIU 1600/2021