Healthy diet gawing habit FOR LIFE

Healthy diet., gawing habit - FOR LIFE

This year's Nutrition Month Theme

How to know weather our daily diet is healthy or not? Do you really need a weighing scale or measuring cups to measure your daily meal?  Can you apply healthy diet plan in anywhere you go at any time of the day during meal time?   Knowing the 10 Kumainments * http://tokyo.philembassy.net/02events/10-kumainments/   and understanding it is very important, 

Everytime we eat, we dont really need to measure all the food items found in our plate, or need a Food composition table or a Diet manual to ensure that what we are eating in a certain meal is enough for us.  Below are practical suggestions on how  to do it using your hand gestures to measure your food portions,

I magine your   9 - inch dinner plate.

Now divide your plate into 3 parts before you start eating, color your plate with all the food items you wanted to eat in your allowed amounts using these hand gestures. Your palm size is proportional to your body build. 

Close your fist for a size of fruit ( medium size) , and rootcrop ( approximately 80 to 120 grams), There is no toxicity of  non leafy succulent vegetables so you can eat more as your extender specially individuals having abdominal fat. It has low in calories so nothing to worry about since a cup of sliced succulent veggies like chayote, squash, carrots,  eggplant spices like white onions, red onions, and a lot more. The safest among all that you dont have to worry about uric acid and or allergies is chayote. 

Root crops like potatoes, camote, gabi, and other rootcrops are starchy and is a rice exchange, the calories you can get from this food groups is  high equivalent to rice or a total of 100 calories per exchange or per 80 grams weight of the root crop. If you eat camote (sweet potato) then deduct it to your rice. It is advised to consume rootcrops  because its fiber content that can help us regulate our body eight and flatten our abs since it can be excreted through our feces. Unlike starches coming from rice or corn or white flour used in breads that has no fiber.

Healthy food choices: 

 (CARBOHYDRATES)

              4 SLICES MEDIUM SIZE LOAF BREAD  CAN BE SUBSTITUTED......  200 calories

                  OR  1 CUP  RICE   

                  OR   160 GRAMS   ROOTCROPS   

                  1/2  cup of mixed vegetables blanched or steamed                 .....................     16 calories

 ( PROTEIN SOURCE )  

                       1 PC EGG                                                                         ......................    42 calories

              or       1/3 palm size of grilled fish or baked 

( FAT)   3 Tsp  oil used for frying  the scrambled egg                        .......................    135 calories

                                                                                                             ________________________

                                                                                                                                   393 calories

A total of 393 calories for breakfast meal is ideal for a male, standing 5'4" tall , an office worker , walks 15 minutes going to work. Take note that energy input ( energy you can get from food you eat) must be directly proportionate to your energy output. If you think you have eaten a lot, then work for it by doing extra physical activities. that can help you regulate your body weight. 

 # 9 of the 10 KUMAINMENTS: PANATILIHIN ANG TAMANG TIMBANG.