Sample

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

AAnew,
new,easy-to-understand
easy-to-understandfood
food guide
guide
that
thatuses
usesaafamiliar
familiarfood
foodplate
plate model
model to
to
convey
conveythe
theright
rightfood
foodgroup
groupproportions
proportions
on
onaaper-meal
per-mealbasis
basisto
tomeet
meetthe
the energy
energy
and
andnutrient
nutrientneeds
needsof
ofFilipino
Filipino adults.
adults.

Daing
Daing
Daingna
na
naBisugo
Bisugo
Bisugo
Fried
Fried
FriedEgg
Egg
Egg
Ensaladang
Ensaladang
EnsaladangAmpalaya
Ampalaya
Ampalaya
Rice
Rice
Rice
Banana
Banana
Banana

GO
GO

Sinigang
Sinigang
Sinigangna
na
naBangus
Bangus
Bangus
Rice
Rice
Rice
Kaymito
Kaymito
Kaymito

Lechon
Lechon
LechonManok
Manok
Manok
Garlic
Garlic
GarlicKangkong
Kangkong
Kangkong
Rice
Rice
Rice
Watermelon
Watermelon
Watermelon

GROW
GROW

*based
*basedon
onaa2,000-calorie
2,000-caloriediet
diet

GLOW
GLOW

BODY REGULATING
REGULATING
ENERGY
ENERGY GIVING
GIVING BODY
BODY BUILDING
BUILDING BODY
To
Toknow
knowmore
moreabout
aboutPinggang
PinggangPinoy
Pinoy
Write
Writeor
orcall:
call:
Dr.
Dr.Mario
MarioV.
V.Capanzana
Capanzana
Director
Director
Food
Foodand
andNutrition
NutritionResearch
ResearchInstitute
Institute
Department
DepartmentofofScience
Scienceand
andTechnology
Technology
DOST
DOSTCompound,
Compound,Gen.
Gen.Santos
SantosAve.
Ave.
Bicutan,
Bicutan,Taguig
TaguigCity
City
Tel.
Tel.Nos.
Nos.(02)
(02)837
8372934
2934or
or837
8371839
1839
Send
Sendemail:
email:
mvc@fnri.dost.gov.ph
mvc@fnri.dost.gov.ph
mar_v_c@yahoo.com
mar_v_c@yahoo.com
Or
Orvisit
visitwebsite:
website:
www.fnri.dost.gov.ph
www.fnri.dost.gov.ph

Developed
Developedby
by

Choose
Choose whole
whole

Eat
Eat fish,
fish, shellshell-

grains
grains like
like
brown
brown rice,
rice, corn,
corn,
wheat
wheat bread
bread
and
and oatmeal.
oatmeal.

fish,
fish, lean
lean meat,
meat,
poultry,
poultry, eggs
eggs
and
and dried
dried beans
beans
or
or nuts.
nuts.

Go
Go for
for root
root

Consume
Consume milk,
milk,

crops
crops like
like gabi,
gabi,
kamote,
kamote,
kamoteng
kamoteng kahoy
kahoy
and
and ubi.
ubi.

milk
milk products
products
and
and other
other
calcium-rich
calcium-rich
foods
foods like
like dilis
dilis
and
and small
small
shrimps.
shrimps.

Enjoy
Enjoy aa wide
wide
variety
variety of
of
vegetables
vegetables like
like
malunggay,
malunggay,
kalabasa,
kalabasa, sitaw,
sitaw,
ampalaya
ampalaya
and
and others.
others.

Include
Include fresh
fresh
fruits
fruits like
like
banana,
banana, mango,
mango,
dalanghita,
dalanghita,
papaya
papaya
and
and others.
others.

WATER
WATER &
&
BEVERAGES
BEVERAGES
Drink
Drink at
at least
least
88 glasses
glasses of
of
water
water every
every
day.
day.

Healthy
Healthy food
food plate
plate for
for Filipino
Filipino adults
adults
adults

Lessen
Lessen
intake
intake of
of
sugar-rich
sugar-rich
drinks.
drinks.

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

w
o
r
w
glo

Fish &
alternatives

1 serving of any of the following:

1 cup of cooked rice
4 pcs. of pandesal, 17g each
4 slices of loaf bread,17g each
1 cup of cooked macaroni or
spaghetti noodles
1 small pc. of rootcrop
(ex. kamote, kamoteng kahoy,
gabi, ubi)

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)
1 pc. of small chicken egg

Vegetables

o
g

3/4 to 1 cup of cooked or

raw vegetables

Fruits

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.
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