Eat Well And Stay Healthy

01    |    PLAN AHEAD

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

02    |    FOLLOW A BALANCED DIET

QUARTER QUARTER HALF

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.