Policy and Guidelines on Healthy Food and Beverage Choices in Schools and in DepEd Offices

C:\Users\jlcabiles\Documents\partment of buratton.tif DepEd ORDER No. 13 , s. 2017 3&-epublic of tbe llbilippines Jllepartment of QEbucation 114 MAR 2017 POLICY AND GUIDELINES ON HEALTHY FOOD AND BEVERAGE CHOICES IN SCHOOLS AND IN DEPED OFFICES To: Undersecretaries Assistant Secretaries Bureau and Service Directors Regional Directors Schools Division Superintendents Public and Private Elementary and Secondary Schools Heads All Others Concerned 1. For the information and guidance of all concerned, the Department of Education (DepEd) issues the enclosed Policy and Guidelines on Healthy Food and Beverage Choices in Schools and in DepEd Offices for the promotion and development of healthy eating habits among the youth and DepEd employees by making available healthy, nutritious, and affordable menu choices, and for setting food standards. 2. The Policy and Guidelines aim to: a. make available healthier food and beverage choices among the learners and DepEd personnel and their stakeholders; b. introduce a system of categorizing locally available foods and drinks in accordance with geographical, cultural, and religious orientations; c. provide guidance in evaluating and categorizing foods and drinks; and d. provide guidance in the selling and marketing of foods and beverages in schools and DepEd offices, including the purchasing of foods for school feeding. 3. DepEd Order No. 8, s. 2007 entitled Revised Implementing Guidelines on the Operation and Management of School Canteens in Public Elementary and Secondary Schools Policy Statements Nos. 4.4, 4.5, and 4.6 are modified accordingly by this issuance. 4. This Order shall take effect immediately upon publication on DepEd Website. 5. Immediate dissemination of and strict compliance with this Order is directed. L~~:~ Secretary D~pEd Complex, Meralco Avenue, Pasig City 1600 lJ 633-7208/633-7228/632-1361 ~ 636-4876/637-6209 4 www.deped.gov.ph Reference: DepEd Order (No. 8, s. 2007) To be indicated in the Perpetual Index under the following subjects: CHANGE EMPLOYEES HEALTHY EDUCATION LEARNERS POLICY RULES AND REGULATIONS SCHOOLS SMMA, DO Policy and Guidelines on Healthy Food and Beverage Choices 0015-January 6/February 28, 2017 (Enclosure to DepEd Order No. 13, s. 2017) POLICY AND GUIDELINES ON HEAL THY FOOD AND BEVERAGE CHOICES IN SCHOOLS AND IN DEPED OFFICES I. RATIONALE According to the World Health Organization, malnutrition in all its forms presents a significant threat to human health. WHO confirmed the Double Burden of Malnutrition (DBM) the world is facing today, especially in developing countries. DBM is defined by WHO as the existence of undernutrition side by side with overweight and obesity in the same population across the life course. Hunger and poor nutrition contribute to early deaths of mothers, infants, and young children, and impaired physical and brain development in children. At the same time, rising cases of overweight and obesity worldwide are linked to an upward trend of chronic and non-communicable diseases, also called lifestyle-related diseases, like cancer, cardiovascular diseases, and diabetes. These conditions may be life threatening especially in areas where there are limited resources and already overburdened health systems. The 8th National Nutrition Survey (Department of Science and Technology-Food and Nutrition Research Institute, 2014) showed that for children aged five to ten years old, 29.1 % were underweight (low weight for his/her age), 29.9% were stunted (low height for his/her age), 8.6% were wasted (low weight for his/her height), and 9.1 % were overweight (high weight for his/her height). The double burden of under and over nutrition experienced by the school children in the Philippines is due to the fact that total food intake for some children has remained inadequate, resulting in undernutrition. Unhealthy food eating patterns - more sugars, fats, and oils, and less leafy vegetables and whole grain cereals, and a sedentary lifestyle led to an upward surge in overweight and obesity. For long-lasting benefits of prevention and health promotion efforts, it is important to affect change not only in the individual but also at the community level, and schools are recognized as good venues for health promotion strategies. In June 2016, the World Health Organization spearheaded a Regional Workshop on Regulating the Marketing and Sale of Foods and Non-Alcoholic Beverages at Schools to call upon countries to prioritize restricting the sale and marketing of food products high in sugar, salt, and fat, setting school food standards, and increasing the availability and accessibility of healthy options. It is in line with the above concerns that this policy is being issued. 1 II. SCOPE This Policy and Guidelines shall apply to all public elementary and secondary schools, learning centers, including DepEd Offices in the Central, Regional, and Division Levels. Private schools are likewise enjoined to adopt these guidelines. III. DEFINITION OF TERMS For purposes of this Order, the following terms are defined as follows: A. Healthy diet -balance in food intake which: (a) achieves energy balance and a healthy weight; (b) limits energy intake from total fats, and shifts fat consumption away from saturated fats to unsaturated fats and towards the elimination of trans-fatty acids; (c) increases consumption of fruits and vegetables, legumes, whole grains, and nuts: (d) limits the intake of free sugars; and (e) limits salt (sodium) consumption from all sources B. Unhealthy diet - food intake high in saturated or trans fat or sodium or sugar which is considered to be a major risk factor for chronic diseases such as cardiovascular diseases, cancer, diabetes, and other conditions linked to obesity C. Energy balance - a condition wherein the amount of energy ingested is equal to the amount of energy used resulting in a stable body weight D. Calorie - measure of energy in food E. Free sugars - all monosaccharides and disaccharides added to food and drinks by the manufacturer, cook or consumer, including sugars naturally present in honey, syrups, fruit juices and fruit concentrates F. Fat - the most concentrated form of energy. They facilitate the absorption of fat­ soluble vitamins, sources of essential fatty acids, and are vital structural components of body tissues. WHO/FAO (2003 as cited in PDRI, 2015) recommended 15 to 30% of total energy as the daily fat intake, providing approximately 9kcal of energy per gram 2 G. Unsaturated fat - often referred to as the better fats and are found mainly in many fishes, nuts, seeds, and oils from plants. Unsaturated fats may help lower your blood cholesterol level when used in place of saturated and trans fats H. Saturated fat - fat that contains only saturated fatty acids, is solid at room temperature, and comes chiefly from animal food products. Some examples of saturated fat are butter, lard, meat fat, solid shortening, palm oil, and coconut oil. Saturated fat tends to raise the level of cholesterol in the blood I. Trans fat - can be naturally occurring and artificial. Naturally-occurring trans fats are produced in the gut of some animals. Artificial trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make more solid. These can be found in many foods such as donuts, baked goods including cakes, pie crusts, biscuits, etc. J. Low fat - food product containing not more than three (3) grams of fat per 100 grams of food (solids) or 1.5 grams of fat per 100 ml (liquids). This is approximately equivalent to more than half a teaspoon of fat (1 teaspoon of fat is equal to 4 grams) K. Low sodium - food product containing not more than 0.12 grams (or 120mg) of sodium per 100 grams of food. This is equivalent to approximately 300 mg of salt ( salt is 40% sodium and 60% chloride) or 1/20 teaspoons of salt IV. STATEMENT OF POLICY AND OBJECTIVES This policy establishes the guidelines to promote healthy diets and positive eating behaviours and provide healthy eating environment to ]earners, teaching, and non-teaching personnel. Specifically, this policy intends to: A. make available healthier food and beverage choices among students and DepEd personnel and their stakeholders; and B. introduce a system of categorizing JocaHy available foods and drinks in accordance with geographical, cultural, and religious orientations; C. provide guidance in evaluating and categorizing foods and drinks; and 3 D. provide guidance in the selling and marketing of foods and beverages in schools and DepEd offices, including the purchasing of foods for school feeding. V. PROCEDURES A. Strategies to Implement 1. Food Standards a. Each School shall develop their own healthy menu ensuring that the foods and drinks offered are nutritious, affordable, and compliant with these guidelines for approval by the Schools Division Superintendent (SDS). b. Food and beverage choices available in canteens within the schools, learning centers, and DepEd offices shall adhere to the requirements of a healthy diet as defined in Section IIIA. It is important to achieve dietary energy balance coming from the intake of carbohydrates, fats, and protein to maintain a healthy weight. Attached as enclosure is the Recommended Energy Intakes per day (Philippine Dietary Reference Intakes, 2015). c. The canteens in schools and DepEd offices shall not sell foods and beverages high in fat and/or sugar and/or sodium including, but not limited to the foods enumerated in Table 6. There shall be a shift towards healthier fat consumption by providing more of foods with unsaturated fats and limiting foods laden with saturated and trans fats. d. The daily intake for carbohydrates should be within the recommended limits while the daily intake for foods with free sugars should be less than 10% of total energy. For additional health benefits, WHO recommends a further reduction in sugar consumption to less than 5% of total energy. e. The daily intake for sodium should be at least 500 milligrams (mg) but not more than 800 mg per day (PDRI, 2015). To reduce salt and sodium consumption, salt intake should be less than two (2) grams per day this is equivalent to 800 mg of sodium). This is approximately equivalent to less than half a teaspoon of salt. Foods naturally high in sodium (i.e., processed foods and canned goods) as well as foods with added sodium and salt should also be limited. School/DepEd Canteen personnel shall practice gradual reduction of salt in order for the school children and personnel to adapt to the reduced saltiness of foods through time. 4 f. Pinggang Pinoy is a plate-based food guide, a simple and familiar image associated with eating that provides immediate visual cues about portion size on a per-meal basis. The new food guide informs consumers how to build a healthy and balanced meal. Using a familiar food plate model, it shows the approximate relative proportions of each of the food groups for consumers to eat a high proportion of vegetables and fruits, eat moderate amounts of energy and protein-rich foods, and consume less fatty and sugary foods. Pinggang Pinoy also suggests drinking lots of water and less of sugary beverages. In addition to eating a healthy diet, it also encourages exercise or physical activity, an important component of a healthy lifestyle (See enclosure for Sample Meal Plans and Menus). g. Reading Nutrition Facts Most food products have Nutrition Facts on their labels which provide information about the nutrition content of a food or drink as prescribed by the Department of Health Administrative Order No. 2014-0030. The nutrition facts are presented in a tabular form declaring the amounts of protein, carbohydrates (dietary fiber and sugar), fat (saturated fat, trans fat, and cholesterol), sodium, and energy or calories. h. Food products with Nutrition Facts shall be evaluated using the cut-off points for the three categories given in Tables 1, 2, and 3. i. The GREEN category includes foods and drinks that should ALWAYS be available in the canteen. These foods and drinks are the best choices for a healthy school canteen as they contain a wide range of nutrients and are generally low in saturated and trans fat, sugar, and salt. Table 1. Cut-off Points for Packaged Food and Drinks with available Nutrition Label/Nutrition Facts under the GREEN category General Description: • Contains wide range of nutrients • Saturated fat is less than 3 grams (approximately equivalent to more than half a teaspoon of fat) per serving • No trans fat • Added sugar is less than 10 grams ( or 2 teaspoons) per serving • Sodium is less than 120 mg ( equivalent to 300 mg of salt or 1/20 teaspoons salt) per serving 5 ii. The YELLOW category includes foods and drinks that should be served carefully. These foods and drinks contain some nutrients but at the same time also contain large amounts of saturated or trans fats and/or sugar and/or salt. If eaten in large amounts, these foods and drinks may contribute to excess calories. These may be served once or twice a week only (Tuesdays and Thursdays), in smaller servings, and should be less prominent in the canteen menu. Table 2. Cut-off Points for Packaged Food and Drinks with available Nutrition Label/Nutrition Facts under the YELLOW category General Description: May contain some nutrients but at the same time contains • Saturated fat is more than 3 to 5 grams( approximately equivalent to more than half a teaspoon to 1 teaspoon of fat) per serving; or • No Trans fat; • Added sugar is more than 10 grams but less than 20 grams ( equivalent to 2 to 4 teaspoons) per serving; or • Sodium is more than 120 mg to 200 mg ( equivalent to 300 to 500 mg of salt or 1/20 to 1/10 teaspoon salt) per serving iii. The RED category includes foods and drinks not recommended in the canteen menu. These foods and drinks contain high amounts of saturated fat or sugar or salt and should not be served in healthy school canteens. They may also provide excess energy or calories. Consumption of these foods and drinks outside the school premises is at the discretion of their parents. Table 3. Cut-off Points for Packaged Food and Drinks with available Nutrition Label/Nutrition Facts under the RED category General Description: • Saturated fat is more than 5 grams ( equivalent to more than 1 teaspoon) per serving; or • Contains trans fat no matter how insignificant the amount is • Added sugar or total carbohydrates (in the absence of dietary fiber) is more than 20 grams (equivalent to more than 4 teaspoons )per serving; or • Sodium is more than 200 mg (equivalent to 500 mg or 1/10 teaspoon salt) per serving 6 i. All manufactured food products with Nutrition Facts to be sold in school canteens must be evaluated using the Nutrition Facts Assessment Table shown below: Product: Serving Size: Number of Servings: Nutrients Amount GREEN YELLOW RED (a) (b) (c) (d) (e) 1. Saturated Less than 3 3 to 5 grams More than 3 Fat grams grams 2. Trans Fat 0 0 0 3. Sugar or Less than 10 10 to 20 More than Total grams grams 10 grams Carbohydr ate (if there is no dietary fiber) 4. Sodium Less than 120 to 200 More than 120mg mg 120mg i. In evaluating the nutrition content, indicate in column b the amounts of saturated fat, trans fat, sugar or total carbohydrate (if there is no dietary fiber), and sodium per serving as reflected in the label of the food product. Compare the nutrient contents against the criteria in columns c, d, and e. Check under which column the particular nutrient falls. ii. Only those items with saturated fat, trans fat, sugar or total carbohydrate (if there is no dietary fiber), and sodium evaluated under the GREEN or YELLOW categories may be served in the school canteens as prescribed under Section IIIA of these guidelines. iii. If the item has one nutrient under the RED category, the food product should not be sold in school canteens. j. Categories/Description of Non-packaged foods and drinks - A new system of categorization of foods and drinks is hereby introduced for 7 non-packaged items with no available Nutrition Facts that are sold in the canteens to guide the school heads and teachers in-charge of canteens in planning and creating their own healthy menu. Locally available natural foods are preferred over processed food products. Foods and drinks shall be categorized as GREEN, YELLOW, and RED. Canteen-cooked foods, common Filipino snack foods or those without Nutrition Facts may be enumerated under a Food List classified as GREEN, YELLOW, and RED. Sample Food Lists are in Tables 4, 5, and 6. i. The GREEN category includes foods and drinks that should ALWAYS be available in the canteen. These foods and drinks are the best choices for a healthy school canteen as they contain a wide range of nutrients and are generally low in saturated and trans fat, sugar, and salt. This includes, but is not limited to the following foods and drinks: Table 4. List of Foods and Drinks under the GREEN category Food Examples Drinks Milk (unsweetened) Safe and clean water ( nothing added) Fresh Buko Water (unsweetened) Energy-giving Milled Rice (Go) Brown Rice or Iron-fortified Rice Corn Oatmeal Whole wheat bread Cassava (kamoteng kahoy) Boiled Sweet potato (kamote) Boiled Saging na saba Corn, Binatog Boiled peanuts Suman Puto Body-building Fishes (Grow) Shellfish SmaJl shrimps Lean meats Chicken without skin Nuts Egg Body-regulating Fresh fruits, preferably those in season 8 I (Glow) I Green, leafy, and yellow vegetables i. The YELLOW category includes foods and drinks that should be served carefully. These foods and drinks contain some nutrients but at the same time also contain large amounts of saturated or trans fats and/or sugar and/or salt. If eaten in large amounts, these foods and drinks may contribute to excess calories. These may be served once or twice a week only (Tuesdays and Thursdays), in smaller servings, and should be less prominent in the canteen menu. Every opportunity shall be taken to make these foods healthier by following the instructions enumerated under Section Y Al.k.iii. This includes, but is not limited to the following foods and drinks: Table 5. List of Foods and Drinks under the YELLOW category Food Examples Drinks 100% Fresh fruit juices Energy-giving Fried rice (Go) Bread (using white refined flour) Biscuits Banana cue, Camote Cue, Turon, Maruya Pancakes Waffles Champorado Pancit Arroz caldo Sandwiches ( cheese, egg, chicken filling, etc.) Butter, Margarine, Mayonnaise (use sparingly) Body-building Processed foods such as meats/fish, hotdogs, (Grow) sausage, burger patties, chicken nuggets, tocino, tapa, etc. ( still subject to evaluation of saturated or trans fat and sodium as reflected in their Nutrition Facts) Body-regulating Stir-fried Vegetables i (Glow) ii. The RED category includes foods and drinks not recommended in the canteen menu. These foods and drinks contain high amounts of saturated fat or sugar or salt and should not be served in healthy school canteens. They may also provide excess energy or calories. 9 Consumption of these foods and drinks outside the school premises is at the discretion of their parents. This includes, but is not limited to the following foods and drinks: Table 6. List of Food and Drinks under the RED category Food Drinks Energy-giving (Go) Examples Soft drinks, alcoholic drinks, sports waters, sports drinks, flavoured mineral water, energy drinks, sweetened waters, powdered juice drinks Any product containing caffeine (for school canteens) Any processed fruit/vegetable juice with added sugar of more than 20 grams or 4 teaspoons per serving Any jelly, ice crushes, and slushies Any Ice cream/ Ice drops/ Ice candies Cakes and slices, donuts, sweet biscuits and pastries, and other sweet bakery products All types including chocolates, hard/chewy candies, chewing gums, marshmallows, lollipops, yema, etc. French fries, bicho-bicho, etc. Instant noodles All types of heavily salted snacks such as chips or chichiria >---------+-------------------·~ Body-building (Grow) Body-regulating (Glow) Chicharon Chicken skin Bacon Deep-fried foods including fish balls, kikiams, etc. Fruits canned in heavy syrup Sweetened fruits or vegetables or deep-fried k. In planning a healthy menu, it is important to assess the nutritional value of foods and drinks as follows: 10 i. Compare items against GREEN, YELLOW, and RED categories. If it fits easily into the GREEN category, the item may be included in the healthy menu and be sold in the canteen. If its fits easily into the RED category, the item must not be in the healthy menu and should not be sold in the canteen. ii. If the item does not fall under GREEN or RED, it is likely to fall under the YELLOW category, it may be served once or twice a week only, in smaller servings, and should be less prominent in the canteen menu. The canteen may follow suggestions in greening the menu. iii. Canteen-cooked foods such as pancit, champorado, arroz caldo, mami, etc. may fall between GREEN and YELLOW categories depending on the ingredients used. The following steps may also be undertaken to lower saturated or trans fat, sugar, and sodium: • use cooking methods that require little or no fat or oil such as steaming, boiling, sauteing, pan frying, and baking; • before cooking, remove visible fat from meat, and skin from poultry; • use oils sparingly; • reduce the added salt when cooking food; • use low fat products such as skimmed milk, low fat spread, low fat cheese, and light mayonnaise; • use iodized salt instead of plain salt because of its iodine content which is associated with the mental development of children, and in compliance with RA 8172 or the ASIN Law; • reduce the amount of added condiments such as monosodium glutamate, soy sauce, fish sauce, ketchup, and other locally available condiments in cooking; • avoid the use of artificial flavours; instead, use natural herbs and spices such as garlic, onion, turmeric, ginger, black pepper, chilli pepper, and others; and • remove excess fat/oil from soup and soup stocks. 2. Increasing the Availability and Accessibility of Healthy and Safe Foods a. Safe drinking water should be made readily available. b. Soy sauce, fish sauce, and other loca1ly available condiments/sauces should not be readily available on dining tables and in the dining area. These should only be served upon request. 11 c. Schools shall advise parents and guardians to provide healthy foods and beverages to be consumed in schools (baon) by their children. School children ( elementary, secondary, and senior high) shall not bring unhealthy foods and beverages to school. d. Offices and Schools may conduct local initiatives to support and promote the consumption of healthy foods such as "Meatless Monday" to promote sources of protein other than meat, "Vegie-Tuesday" to promote vegetable consumption, "Native Wednesday" to promote consumption of native foods, "Fibrous Thursday" to promote consumption of foods rich in dietary fibers, and "Fishy Friday" to promote consumption of fish. e. Canteens and other areas where food is served shall adhere to the provisions of DepEd Order No. 10, s. 2016 Policy and Guidelines for the Comprehensive Water, Sanitation and Hygiene in Schools (WinS) Program and shall: i. ensure availability of clean, safe, and free drinking water; ii. provide facilities for hand washing; iii. ensure proper and safe handling of foods; iv. provide clean plates, glasses, and eating utensils; v. practice proper waste segregation and disposal; and vi. provide a conducive, well-ventilated, well-lighted, safe, and clean environment for eating. f. Canteens and other areas where food is served shall post signages that only healthy food and drinks are served in the premises, as well as important nutrition messages such as the Nutritional Guidelines for Filipinos (NGF), Ten (10) Kumainments, Pinggang Pinoy, and others. 3. Regulating the Sale and Marketing of Unhealthy Foods a. Schools and school activities where children gather shall not be used in the marketing of unhealthy foods and beverages to children. There shall be no form of marketing in schools and in DepEd offices. Three common types of marketing: i. Advertising - typical advertisement of sugary drinks in schools is done through branded vending machines, branded refrigerators and ice boxes, signage in school canteens, corridors and sports facilities, and on sun umbrellas and tents. ii. Sponsorship - advertisement, promotion and sponsorships are often seen as an alternative way to gather resources to fund activities. The 12 industry often sponsors sports events, school programs, equipment (including catering equipment such as aprons and caps or sun visors) as well as educational materials, e.g. notebooks and pens. iii. Promotion - promotion of sugary drinks and other empty-calorie snack foods is done through the use of popular cartoon characters, branding, free samples or other "tie-ins" and celebrity endorsements. Price discounts or vouchers may be given as educational rewards. b. DepEd may allow support of food and beverage manufacturers that meet the criteria of this policy as part of their corporate social responsibility program provided that it shall not include any form of marketing activities or bear any brand name or logo. c. School officials are encouraged to advocate, and work with their local government units in issuing local legislation to limit the marketing of unhealthy foods and beverages within at least 100 meter radius of the school. d. Marketing of RED CATEGORY foods and beverages shall not be allowed in DepEd Offices/schools and school/education events which shall include but is not limited to the following methods and forms: i. Print such as posters, leaflets, brochures, comics, etc. ii. Outdoor ads such as billboards, tarpaulin, etc. iii. Point of sale iv. Vending machines/refrigerators v. Branding vi. New media (internet-based) vii. Characters viii. Giving of free samples ix. Conduct of special events such as sports activities and feeding programs. e. Schools are given three (3) months to replace/remove refrigerators and other equipment/facilities with logo or brand name of unhealthy foods and beverages. B. Capacity Building 13 1. The DepEd concerned offices at all levels shall be responsible in capacitating the Regional and Division personnel, who shall in turn be responsible in capacitating HE and TLE teachers in all schools. 2. Schools shall conduct activities to orient students and their parents and guardians on these healthy food and beverage choices so that healthy eating habits will not only be practiced in schools, but in their home, as well and create a lifelong healthy eating behaviour for all Filipinos. C. Collaboration, Partnership, and Linkages Partners and key stakeholders in advancing the School Health and Nutrition Program are recognized as vital in program implementation. However, DepEd and school authorities and personnel shall strictly observe the prohibition on accepting donations or sponsorships from or having financial or material involvement with tobacco companies. Likewise, prohibitions stipulated in Executive Order No. 51 or the Milk Code of the Philippines, particularly those on the acceptance of funding, sponsorship, logistical, training, financial or material incentives, or gifts of any sort from companies that manufacture or market infant formula and other milk substitutes shall be strictly observed. In general, sponsorships and partnerships shall not be allowed if conflict of interest is likely to arise with the objectives of this policy. D. Other Strategies to Promote Healthy Weight 1. The Regional Offices (ROs) and Schools Division Offices (SDOs) are encouraged to launch programs that will support healthy diets and physical activity for its employees and school children. 2. The schools are encouraged to promote and provide opportunities for school children to be active in a safe environment. WHO recommends that children aged 5-17 should accumulate at least 60 minutes of moderate to vigorous intensity physical activity daily. 3. Incorporation of healthy diets, wellness, and physical activity in the K to 12 Curriculum and in other school events and activities. 4. Management of overweight and obesity cases in schools through health talks to be conducted by the school nurses and engaging these students in more physical activities. 14 E. Duties and Responsibilities 1. DepEd Central Office (CO) a. The Bureau of Learner Support Service-School Health Division (BLSS­ SHD) shall be the focal unit for the policy concerns on healthy foods and drinks choices supervised by the Office of the Secretary and the Undersecretary in-charge of BLSS; b. BLSS-SHD shall organize a Technical Working Group (TWG) that shall review and recommend policies, conduct capacity building activities, and provide guidance and support; c. Develop policies and issue memoranda/orders on the concern; d. Encourage the DepEd Canteen CO and other offices to serve healthy foods and drinks daily and during meetings and other activities; e. Conduct capacity building activities for DepEd Regional/Division personnel; and f. Monitor and provide technical assistance to DepEd offices in the implementation of this policy. 2. DepEd Regional Offices (ROs) a. The Education Support Services Division (ESSD) shall form a TWG (Office of the Regional Director (ORD), ESSD, Quality Assurance Division (QAD), Field Technical Assistance Division (FTAD), Human Resource Development Division (HRDD), and Curriculum and Learning Management Division (CLMD) to oversee the implementation of the policy; b. The Technical Working Group (TWG) shall review and recommend policies, conduct capacity building activities, and provide guidance and support; c. Conduct capacity building activities to DepEd Division/School personnel; d. Encourage the Canteen and other offices to serve healthy foods and drinks daily and during meetings and other activities; and 15 e. Monitor and provide technical assistance to Schools Division Offices (SDO)/School on the implementation of this policy. 3. DepED SDOs a. The School Governance and Operations Division shall form a TWG (Office of the Schools Divisions Superintendent (OSDS), SGOD, and Curriculum and Instruction Division (CID)) to oversee the implementation of the policy; b. The Technical Working Group (TWG) shall review and recommend policies, conduct capacity building activities, and provide guidance and support; c. Conduct capacity building activities to School personnel; d. Encourage the Canteen and other offices to serve healthy foods and drinks daily and during meetings and other activities; e. Advocate to local government units to regulate the marketing of unhealthy foods outside the school premises; and f. Monitor the compliance of the schools to this policy and ensure that only healthy food and drinks are available in the schools. 4. Schools a. Form a TWG ( School Heads, Teacher in-charge of canteen, Chairperson of canteen cooperative, and Parent-Teacher Association) to discuss the implementation of the policy; b. Plan and develop the school's healthy menu in accordance with these guidelines; c. Ensure that only healthy food and drinks are available in the schools; d. Regulate the selling and marketing in schools of unhealthy foods and drinks in compliance with these guidelines; and e. Advocate to local government units to regulate the marketing of unhealthy foods outside the school premises. 16 F. Monitoring and Evaluation 1. The DepEd Central, Regional, and Division Offices shall continue to gather feedback on the implementation of this policy and guidelines from all concerned internal and external stakeholders. A periodical review of this policy shall be conducted to be responsive to the changing health and nutrition needs of the office and school populace. 2. The regional and division monitors are expected to monitor compliance with these guidelines quarterly and monthly, respectively. VI. REFERENCES Australian Government Department of Health. 2010 National School Healthy Canteen Guidelines. Retrieved from http://www.health.gov.au/internet/main/publishing.nsf /Content/phd-nutrition­ canteens. Department of Health-National Nutrition Council. (2016), Department Order on Healthy Food Options (draft). Department of Science and Technology-Food and Nutrition Research Institute. (2002). Recommended Energy and Nutrient Intakes. Department of Science and Technology-Food and Nutrition Research Institute. (2015). 2013 8th National Nutrition Survey. Retrieved from http://www.fnri.dost.gov.ph/ Department of Science and Technology-Food and Nutrition Research Institute. (2014). Philippine Dietary Reference Intakes 2015. Department of Science and Technology-Food and Nutrition Research Institute. (2016). Pinggang Pinoy. U.S. Department of Health and Human Service. How to Understand Nutrition Facts Label. Retrieved from http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm2 74593.htm. World Health Organization. Retrieved from http://www.who.int/topics/nutrition/en/ VII. PENAL TY CLAUSE Any personnel who violate any provision of these guidelines shall be dealt with administratively pursuant to DepEd Order No. 49, s. 2006 The Revised Rules of Procedure of the Department of Education on Administrative Cases. 17 VIII. REPEALING CLAUSE DepEd Order No. 8, series 2007 Policy Statements numbers 4.4, 4.5, and 4.6 are hereby modified accordingly by this issuance. 1X. EFFECTIVITY This policy shall take effect immediately. 18 Enclosure 1 Table 7. Recommended Energy Intakes and Acceptable Macronutrient Distribution Ranges Age I Energy (in kcal) I Range[% Enerl!V1 Male Female Protein Total Fat Carbohydrate 6-9 1600 1470 6-15 15-30 55-79 10-12 2060 1980 13-15 2700 2170 I I I I ' I ' ! 16-18 3010 2280 I 19-29 2530 1930 10-15 15-30 I 55-75 30-49 2420 1870 50-59 2420 1870 60-69 2140 1610 (Source: Philippine Dietary Reference Intakes 2015) 19 I I Enclosure 2 How to Understand Nutrition Facts Laoei The Nutrition Facts label are usually found at the back of food labels which provides nutrition information to the consumers. The top section usually provides product-specific information such as the serving size, calories, and nutrient information. The bottom part contains footnote with Daily Values (DVs) for 2,000 and 2,500 calorie diets. 1. Start Here 2. Check calories ~ 3. Limit these nutrients 4. Get enough of these Nutrients ~ 5. Footnote Nutrition Facts SeNng Size 1 pouch (55g) SeNngs Per Container 1 Amount Per Serving Calories 230 Calories from Fat 80 %Daily Value Total Fat 9g 14% Saturated Fat 4.5g 23% Trans Fat Og Cholesterol 0mg 0% Sodium 1690mg 70% Total Carbohydra1es 34g 11% Dietary Fiber 3g 12% Sugars 5g Pro1ein 5g Vitamin A 00/4 Vitamin C 0% Calcium 2% Iron 7% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or low er depending on your calorie needs Calories: 2,000 2,500 Total Fat Less than 65g 80g Saturated Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carbohydrates 300g 3756 Dietary Fiber 25g 30g Calories per gram: Fat 9 Carbohydrate 4 Protein 4 20 Parts of Nutrition Facts 1. The Serving Size - The first place to start in looking at Nutrition Facts is the serving size and the number of servings per package. Serving sizes are standardized to make 1t easier to compare similar foods. The serving size influences the number of calories and the amounts of nutrients. 2. Calories - Calories provide a measure of how much energy comes from the serving of the food. In the example, the food contains 230 calories and 80 calories come from fat. General Guide to Calories (based on a 2,000 calorie diet): • 40 Calories is low • 100 calories is moderate • 400 Calories or more is high 3. The Nutrients - The nutrients are categorized into two - the first part are usually eaten in adequate amount, or even too much, hence, these nutrients need to be limited. Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase the risk for chronic diseases such as heart disease, some cancers, or high blood pressure. Health experts recommend keeping food intake of these nutrients as low as possible as part of a nutritionally balanced diet The second part of nutrients can improve health and can help reduce risks for some diseases and conditions. 4. Footnote - The Footnote usually states that the Percent Daily Values (DVs) are based on a 2,000 calorie diet. The DVs are recommended levels of intakes based on the Philippine Dietary Reference Inatkes 2015 (PDRI). 5. % Daily Value - The % DV are based on the DV recommendations for some key nutrients for a 2,000 calorie intake for a day. For each nutrient presented, the %DV tells how much the food will contribute in terms of the recommended intake for the day. The %DV helps determine if a serving of food is high or low in a nutrient. (Source: U.S. Department of Health and Human Service) 21 Enclosure 3 Sample Meal Plans Lifted from Pinggang Pinoy Sample Meal Plan for Children, 3- 5 years old ! N ! ! .. .! ~ ! ~ ! Breakfast Lakatan Fned r.ea camote Tops ':>a tad, with lomato~s Rice !Pineapple ChH::ken Adobo • Chicken Brnast Steamed Carrots Savote and Biill,UIO Beans Rice IDatandan Tlina Sandwtch with Ctbbasa .ind TomalOPS Flaked Tuna - CabbaR~ .ind Tomatoes toa.f a,·ead IP•P•va HomemadP Pork Toctno Pako S.iil,;ad Rice IM•nao Chicken Arm~ C.aldo w! th carrots • nd Malunaaav - Chicken Bre•st . Veget.11blf>S Rice !Medon Beef & ves:ete P•ttv - lean Ground 8ePi - Vecetahlcs P•n de S.al L-,,h,ind.o,n Fned T•nit1ue Adobons Ka nskonfit Rice 1 Ph?C~ of 91C::l<.m 1/} pl ece 1/2 (.Up 1/J cup 11/2 slice Of 10M6K2c.'.m l./2 miHChbo• sl.te 1/ 1 cup 1/'1 cup Ii pl~ce, 6cm d1amete1 t Tbsp. 1/'Jcup 2 slices 1/2 ~Hee of lOJC:6it.2 cm 1/2 matchboK st.-e 1/2 cup 1/2 cup fI/}SHCe Of DX7 cm 1/'J matc.hbOK !'.U•e t/2 <:up 'Y 2 cup t/1 !>.llce- of llltlOx.3 1 lbsp. sround bee I 1/2 c.up 2 small piP.c:ir-s 1/2 pte<.E' of 9x,1 cm 1/2 slice 1/1 cup 1/2 cup ChlckE!n llnola Chicken Breast • Veg~tables Rl(:e ~nao 1s1n1gan11 na Tlircl!lo Tu rel II o • Vegetable.'> Ric~ Pap av• IBt,ef Steak Adobon11 Sltaw Rice Pineapple !Gfri-alta;-a t'iR -Oaf a 1an11 Bukld with Pechav - D.alaeans 8uk1d - Pechav RiCP. Red Guava ~Ni-lae.a - te-<1n Pon< Vegetable~ Ric;e Bolled S.ab.a !Chicken B•rbecue - Chicken Brea~t Sauteed Carrot,;; Sweet Corn, And Sayote Rice Indian M.ango Stl I .f-rled beef wtth Chinese Cabb•ae­ and CJulltlower , LE-.-iiBcef Vegelable5 Rice­ lansonf;".\i Lunch 1/2 matchbox ,;17e of 1/1 cup 1/1 <.up 1/1 ,-11ce of 12x7 cm 1/2 sltce 1/2 cup 1/2 cup 1/1 s I Ice of 10xfoc1 cm 11/1 m.1tchb(uts·1u~ l/2 cup t/2 cup 1/2 -.ltce of tebtf:iit..l' cm 1/2 piece- small sLre 1/2 cup 1/2 cup J piece. 4 c.n-1 diam­ eter 1/1 m.-.tchbOKS.li'e 1/2 cup \Jl cup t/;J plec~ of lOit.4 cm 1/1 match bolls, l'e l/1 cup 1/2 cup l/2 pi~Cf.'I ot 6 c,m diameter 1/2matchboit.s!ze 1/2 c.:up l/1 cup 4 pieces, 4x.l cm each Based on the Food £•chanp list (FEL) in Meal PlAnnlns:: 1 cup of rice .. lf)() e 1 cup of COOkf'-d \1-E'!ii{tHAblf".S,,,. 90 8 1 matchbOK size of beef .Jnd pork - "iO 8 1 sm.i,11 c:h1ckit>.-n let1 ... \0 R 1 nit>dl um <h!<:kf'n leg = 45 8 l matchboK slu~ ot chid:eo brf'ast"' 10 ll l sm.Jill '1:1/e fish.,. .'t-5 a 1 sHt:e of fish• J.5, g 1 medium sue f1s.h,,. !>~ R rled Galun1u\one Pinakb~t Rice Wiltt'!rmel(Hl Ofll Steak Chupsufl!y Rice Oatanehlt-,, [Frled Cfikken Steamed Atueball and S.atuvot R1c:e R..-mbutan [BeefSulato Lean Beer VE-get.ables Rice Latund,.1n lf.'.rled tHapr,. Bulanglane Rice Apple IPorkdiop Olnengdeng Rice Pear Stn;iimp.-lukana Manok Chicken Bni•a-st Veeetabl~'S RiClft Pomelo Supper 11/J. Piece small .!lile 1/2 cur:, 1/l CllP 1/2 sli('P of 121t6x3 <"m I 1/2 piece 1/2 cup l/2cup lplec-e,b<:m diameter I l72"matchboK sire l/1 cup 1/2 cup 4 pieces, .l cm diameter e-ach 1/2 matchbOKSllf!J 1/2 cup 1/2 cup l p1ece of 91t.J.cn-1 I]"2"""pi•ce small s.i,e 1/2 cup 1/2 cup 1/2 ptec:e ot 6 cm diameter 1112 matihbOl( :SI ,e 1/'l cup 1/1 cup t/1 pif;H'e of 6 cm dlame\t>r 1/2 m4tchbOK sL,e 1/1. t·uc t/] <"'UP 1 se-e.ments. 8lC.4K1 ,m (:'cilCh 22 IAM;Suman s.­ ibos PM: Bolled Camotll'! \HIV!: Bolled Com PM. Panslt Guisado 1AM. K.ababayan PM. k.uts I nta 1AM; Pan d('! Coco PM:Sum.1n cassava ""- EnsaVf"ada PM, Puto, white 1AM: Spanls.h Bf'~ad PM, Turou Snacks 1112Pi~nfo 81(4K2 cm 1/4 p1ecn of 11 cm lonM x 4 1/2 cm diameter (s e~f- l q I!/ L pl ece of 12K4 1/2 cup rpte·c:~417'" <.m di.a meter 1t l l/1 cm thickness 1/2 p!ece, 6 un diameter ll 2 1/1 cm I 1/TPf"fl"c£!~i6 cm 1/4 ple<.e or 1Sit.3lC.2 cm 1-ll.f piece of lll 1./2 cm di<1metet K 2 cm thick 1/2 sHc~ of 9 1/lK3K3 1/1 c-m ll/2 pl1!>ce of 10ii4 cm t ptece 9 1/]d 1/ }K 1 <rn AM, Peanut Bulter 11 piece lo.-.t S.andwlch bredd .and 1 tsp p~anutbuner PM 8ar1ana (.ufJ 1/2 pl'f'°Ct!', 9 1/2 ll4(m . '"' >- ~ N > 8 Ml >- 8 st > 8 "' > a "' § " § Sample Meal Plan for Children, 6 - 9 years old Breakfast . Lunch . Supper Fned Clalungong l/l. precc small sIzc- Lakatan 1 piece of '1x3c:m Chicken T1nola 1/2 matchbox size of Pinakbet 3/4 cup Fn ed Egg 1/2 plC'CC' Ch1ckC'n Brc>ast 3/4 cup Rice 3/4cup Camote Tops Sa!ac, 3/4 cup VC'getables 3/4 cup Watermelon l ,;lice, 12x6x3 cm with Tomatoes Rice 1 s! 1cc, 12x7 cm Rte/ 3/4 cup Mango f'1neapp1e 1 sIIcc or luxtiiucm S1n1g;.ing na TurcIII0 Tatu Steak 1/2 piece, 6x6x2 cm Ch1ck€'n Adobo Turc1 llo 1/2sI1cc Chopsuey 3/4cup Chicken Breast 1/2 matchbox s1z(' Vegetables 3/4 cup Rice J/4 cup Ste a med Carrots J/4cup Rice 3/4 cup Dalangh1ta 2 pieces, 6 cm Sayote and Baguio Pa pa ya 1 sl Icc> of 10x6x2 cm diameter ('ach B<>ans Rice 3/4 cup Oalandan 2 pieces, 6 crn I Beet Steak 1/2 matchbox sIw of Fned Chicken 1/2 matc-hboxs1ze <11 amcfC'r each Adobonp; S1taw 3/4 cup Breast Tuna Sandwich Rice 3/4 cup with Cabbap,e and Pineapple 1 slice of 10x6x2 cm Steamed Alugbat1 3/4 cup Tomatoes and S,1 I uyot Flaked Tuna 1 Tbsp Rice .l/4 cup Cabbage and J/4 cup RamblJtan 8 pIecc-s, 3 cm TomatOE's d1ameter<>ach Loaf Bread 3 slices lt-'apaya 1s11ce or 10x6x.2cm utnataang Oalagang Iueef Bulalo Homemade Pork 1/2 matchbox size Buk1d with Pechay L€'a n Beef 1/2 matchbox size Toc1 no Dalagang Buk1d 1/2 piece sma!! stz<' Vegetables J/4cup Pako Salad 3/4 cup Pecha y 3/4 cup Rice 3/4 cup RIC(' 3/4 cup Rice .l/4 cup latundan l piece of ()x3cm Red Guava 2 pIecC's, 4 cm diamete>rcach [IVl,ingo 1 sIIce or 12x, cm Pork N1laga Fned T1lap1a 1/.l piece sma11 size Chicken Arroz Caldo lean Pork 1/2 matchbox S!Z<' Bulangl,;ng 3/4 cup with Carrots and Vegetables 3/4 cup Rice 3/4 cup Malunggay Rice 3/4 cup Apple 1 piece, 6 cm Chicken 8rf>aH 1/2 matchbox ~Izc Boil(>d Saba l piece, 10x4 cm diameter VegC'fablC>s 3/4cup R1Ct."' 3/4 cup MeIon 1/2 s 11 ce of 12x10x'3 cm Chicken Barbecue Porkchop 11/2 matcnoox size Beef & Veggie Chicken Brea.st 1/2 matchbox srzc 01 nengdf>ng 3/4 cup Patty Sauteed Carrots 3/4 cup Rice 3/4 cup lean Ground Beef 1 Tbsp. Sweet Corn, And Pear l piece of 6 cm Veget,1bles J/4cup Sayote diameter Rice 3/4 cup Pan de Sa! 3 small pIe-ces Indian Mango 1 p1ece, 6 cm d1amf'ter latundan l piece of 9x3 cm Stir Fned bee-f with S1 na mpa I ukang Fn ed Tan1gue 1/2 S!tCC' Chinese Cabbage Manok Adobong Ka ngkong J/4 cup and Caul1 flower Ch1ckf'n Breast 1/2 matchbox size I Rice 3/4 cup Lean Beef 1/2 matchboxs1zf' V£>getables 3/4cup I Vf'getabl<'s 3/4 cup RICt."' 3/4 cup I Rice 3/4 cup Pomelo 3 segments, 8x4x3 i Lanson es 8 pieces, 4x2 cm each cm each Based on the Food Exchange List (FEL) In Meal Planning: lcup ofnce -160g lcup of cooked vc-g('fablf's - 90g l matchbox sI11." of bt'l."f and pork - 30 g 1 o;matf ch1ckc-n lc>r, - 30 g l med1 um chicken l<'g - 45 g l matchbox size- ot chicken breast - 30 g 1 small size fish - 35 g 1 slice of fish .. 35 g l medium size fish - 55 g 23 . Snacks . AM:'.)uman sa ! 1 Plf'C(', 8x4x2 I 1bos lcrn I I PM. Soiled 1/2 piece of 11 Carnot<' cm lonr, x 4 1/2 cm diameter AM: 801 I ed Corn 1 p1<>ce of 12x4 ~ cm PM: Pans it 1 cup Gu1sado I1\M 2 pieces, 4 1/2 Kababayan cm diameter x 1 1/2 cm th1cknC'S<; e;ich PM· Kutsinta 1 pIC'cc, 6 crn diameter x 2 1/2 cm AM, t'a n dC LOCO 1 pIf'C<', 7xo cm PM. Suman 1/2 Pl<'C(' 15x.lx2 Cassava cm AM: £nsaymada 1 pIe-ce of 8 1/2 cm- diameter x 2 cm thick PM· Puto, white l s!IC(' of 9 l/2x3)(3 1/2 cm AM: :,panrsh l piecC' of 10x4 Bread cm PM: Turon 1 prece, q l/2x .l 1/2.xl cm AM. Pt.-..anut BuffC'r 1 piece !oaf Sandwich bread and 2 tsps pea nut butter I I PM: B,lnana Cuc l plt...,CC, I 91/2x4cm . .... > 8 N ~ a "' § ., § ~ § "' § ';. ll Sample Meal Plan for Children, 10 - 12 years old Breakfast . Lunch . Supper FriC>d Gc1lungong 1 Pl(?C(' small SIU' U1katan 1 p1ccC' of 9xJcm Chicken T1nola PI n.:1 kb Pt 1 cup Fri<'d Egg 1 pI ecc Ch1ck<'n ler,, sm,1H 1 Pf<'CC R1C(' 1 cup G1mot<' Tops Sa!ad, 1 cup VC'get,1blrs 1 cup WJtNmclon l '-IIC<', 12x6x3 cm With Tom,'ltO('S Rice 1 cup A.IC(' 1 cup Mango 1 sl!cC', 12x7cm P1neapp!<' 1 slice of 10x6x2cm S1n1gangna Turct!lo !Tofu Ste;.ik 1 pI ece, 6x6x2 cm Chicken Adobo Turci!!o l Sl!C<' <',H:h Chicken IPg, sm.1I! 1 p1eCT' Veg('tab!es 1 cup ChopsuC'y l cup Stf',1med Urrot,; R.1ce 1 cup R1Cf' cup s,,yote ilnd B,1gu10 1 cup P<1paya 1 site<' of 10x6x2 cm Oalanghit.i lp1C'ct"'s,6cm Bf'il ns d1.1mc>tflrcach Rice 1 cup Oal.indan 2 pIC'cc>s, 6cm Deer Ste<, k 1 matchbox sIzf': Fried Ch1ckE'n, leg 1 pl<'CC diameter c>ach Adobong S1taw 1 cup sm,1II Tuna Sa ndw1ch Rici' 1 cup with Ulbbagi' and Pl nc,1 ppl(' 1 s!1ci' of 10x6x2 cm Stcia med Al ugb,Hi 1 cup Tomatoes and Saluyot Fl.1ked Tun,1 2 Tbsps Rice 1 cup Cabbage and 1 cup R.1 mbutan 8p1eces,3cm Tomatoes d1,1met.rreach loaf Brec1d 4 sl IC('', P.1p,wa 1 ,;,I ice of 10x6x2 cm Ginat,1,,ng Q;il,1gang Oecf Bula lo Homem,,de Pork 1 m.itchbox SIZfl Buk1d with Pech.ay Lf'.Jn B"ef 1 m;itchbox Toe no 0.Jlagang Ouk1d 1 pt<'C<' sm,11! size Vf!geta bl es 1 cup Pake Salad 1 cup Pech,1y 1 cup Rice 1 cup Ric<' 1 cup Ric<> 1 cup l«'ltund,1n 1 pt('ce, 9xJ cm Red Gu,wa 2 Plf'C('S, 4 cm diameter <'Jch Mango 1 slice of 12x7 cm Pork N1Iaga Fried Tdapi;:i !piece !-mall srze Chicken ArrozCildo l<>,1n Pork 1 m.Hchboxsizc aulanglang 1 cup with Carrots ,1nd Veget~ibl<'S 1 cup Rice 1 cup M;ilunggay Rief? 1 cup Applt? 1 pIecf'. 6cm Ch1ck£1n Br<'£1St 1 matchbox sIz<' Boiled Sa b.1 1 pIeC<', 10x4 cm d1ametC'r Vt"get.1ble:, 1 cup Rice 1 cup Melon 1 s!1cf.' of 12x10x3 cm Chicken Barbecue Porkchop 1 matchbox. size Chtckt"'n leg, small 1 pIen.~ 01nengdeng 1 cup Bed & Veggie Pattv s,,utC'C'd Carrots 1 cup Rief' 1 cup le,1n Ground B<'l'f 2 Tbsps Swf'et Corn, and PeM 1 pi t"'C<! of 6 cm VC'getab!<>s 1 cup s,,yotc d1.~mt"'tf'r Rice 1 cup Pan d<' S,1l 4 small puccr•~ Indian Mango 1 piece, 6 cm di.ametE"r latundan 1 pI ccc of gxJ cm Stir Fned b<>ef with S1nampalukang Fned T.1n1gue 1 sl Icf' Ch1nesf' C1bbag<' Manok Ado bong K.1 ngkong 1 cup and C..rn!1flower ChickC'n !!'g, 1 Ptf'Ce RIC(> 1 cup LC'anBee>f 1 m,1 tchbox s I ze '>-m,,ll 1 cup VC'getable-s 1 cup Ve-getablt"s Rice lcup RIC<' 1 cup L..i nsone<;, 8 pieces, 4x2 cm Pomelo 3 s€'gments., 8x4x3 each cm e.1ch Based on the Food E•change List (FEL I in Meal Planning: lrnpofnct" -160g 1 cup of cooked Vf'gct,1b!f's 90 g 1 matchboxs1ZC' ofb<>r>f .ind pork - 30g 1 small chicken l('g - JO g 1 medium chicken l('g - 45 g 1 m.1tc:hboxs1ze of chicken breast- 30g 1 sm.:itt S!ZC fish - ;5 g 1 slice of fish - 35 g 1 medium sIu• fish -5Sg . Snacks . AM:Suman sa 2 PIC'C(?S, 8x4x2 1bo:s cm <'Jch PM: Boil<'d 1 pIecC' of 11 cm Carnot<' long x 41/2 cm d1,1metc>r AM: Ooi I C'd Corn 2 p1t"Cf''-, 12x4 cm C',1ch PM Pan<;rt 1 cup Gl11s.:ido AM: K<iliiEiay~1n 4 pieces, 4 1/2 cm d1.imf't<>r x 1 1/2 cm thickness f'ach PM: Kuts1nta 2 pi<'ce,;, 6 cm d1amet<>r x 2 1/2 cm each AM; P.=i n de Coco 2 P!('CC''>, 7x6 cm e,1(h PM: Suman 1 PICC(', 15x3x2 Ca,;,sc1va cm AM· Ens,1ym,1d.1 2 pl<'C<'S 8 1/2 cmd1am<>t<'rx2 cm thick t.",1ch PM. Puto, wh1tl' 2 sl1C<>S, 9 1/2x3xJ 1/ l cm e.1ch AM: Span1sh 2 pl('Cf'S, 10x4 Bread cm ,:,,1ch PM Turon 1 Pl<'CC, g l/2x3 l/2xl cm AM P<'a nut Butt(' r 2 pIC'ce lo.~f Sandwich bre,1d .ind 1 Tbsp. Peanut buttf'r PM· B.tn.1n,1 Cue 2 pIeCf'S, 'J l/2x4cm e,,<.h 24 . "' > cl N ~ "' > cl .. 8 ~ it Q "' > 8 ~ > 8 Sam pie Mea I Pian for Male Adolescents, 13 - 18 years old Breakfast . Lunch L:i kata n 1 pIc>c<', gxJcm Ch1ck('n T1nola f'.n€'d Bangus 2 sl1C('S Ch1ck<'n lt"(L sm;dl 2 ptt>C<'S Ca mote Top,; Sal.id, 1 2 cups V<>gtHa blf's 1). cups Wt th Toma tOf'S Rice> 2 cups Rice 2 cups Mango 1 sl1cc>, 12x7cm Pineapple 1 slicf' of 10x6x2cm ~1n1gang nc1 1LJrC1 o Chicken Adobe Turc1llo 2 ,;!ices Chi ckcn I eg, s ma 11 2 p1C'CC'S Veget;tblt",; 1 2 cups Stc>am<'d Carrots l 2 cup,; Sayote and B,1gu10 Ric<' 2 cups Beans Pa p,1y,1 1 slice, 10x6x2 cm Rice 2 cups Dalandan 2 pieces, 6 cm BeefSt('ak 2 matchbox size d1a m<'tcr f>,1ch Adobong S1t,1w 1 l cups Tun,, S,1ndw1ch Rice 2 cups with Cabbage ,ind P1 nf'il pple 1 sl1cl", 10x6x2 cm TomatoC's Fl,1kf'd Tun,1 1/4 cur C;ibbage Jnd 1 2 cupc; Tomato£>s Lo,,f Bread 8 slices Pa p,1y;,, 1 sllC(' of 10xfoc2 cm G1nata,1ng Oitlagang Homem.id<' Pork 2 matchbox sizes Buk1d with Pechay Tocino O.il.ig,ing Buk1d 2 pIC'C('S sm.ill Sil(' Pako Sal,1d 1 2 cups Pf'ch.iy 1 2 cups RIC<' 2 cups R1CP 2 cups Red Guav.'l 2 piece~, 4 cm d1<1metereach Mango 1 sIIce or 12x7cm orK N1lagc1 Chicken Arroz Cal do lean Pork 2 m,1tchbox .sizes with Cilrrots ,ind Vc>get.lbles 1-2 cups Malungg,1y Chicken 8rec1st 2 m.itchbm: sIZf'S R1ce 2 cups Vegetables 1 2 cups 801lc>d Sc1bc1 1 p!<'Cf'. 10x4 cm Rice 2 cups MeIon 1 SIIC(', 12:dOx-1 cm Cn1cken B.irbecu<' Be"'f & V('r,g1e Chicken leg, sm.illi 2 pieces Pc1tty S.1 uteed C.irrots 12cup.s le,1n Ground B<'('f 4 Tb.sp.s Sweet Corn, .ind VegetablC'S 1 2 cups Sa vote RICE' 2 cups P<1 n de Sal 8 c;rr,;11I pI('C€.S Indian Mango 1 piece, 6 cm diameter latundan 1 piece of 9x3 cm Stir Fried beef with Fned T,1n1gu(' 1 slice> Chinese C:1bb.1g<' Fn ed Egg 1 pIC'Cf" ,rnd C..,ul1flower Adobong K,1ngkonr, l 2 cups lean Beef 2 m,1tchbox :s.1zes !Rice l cups VC'get,:tbl('s 1 2 cups I Rice 2 cups I La nsone .s 8 pIeCC's, 4x2 cm each Based on the Food Elcchange List (FEL) in Meal Planning: 1 cup of nee - 160g 1 c.up of cooked vegf't,1 bl es - go g lrn.itchboxs1zC' ofb<'t"f.and pork -30g 1 sm,1II ch1ckt"n l<'g - 30g 1 medium chick('n l<'g 45 g 1 matchbox size of chicken bre,1st - 30 g l sm,1II -c,Ize fish:.. 35 g 1 slice offish -3Sg 1 medium SIZC fish-. 55 r, . Supper . t-rit"'a G;iIungong 2 p!<'!Ces sm,111 SIZC l'"''V'-Juman sa P1 nil kbet 1 2 cups 1bos Rice 2 cups W<Hermelon 1 sl1cf', 12x6x3 cm PM: Ooile!d C.amotc> Tofu Steak 2 pieces, 6xox2 cm AM: 801 tf'(J LOrn f'ach Chopsuey 1 2 cups R1C(' 2 cups PM Pans1t Dalangh1t,1 2 Pl<'C('S, 6 cm Gu1sado dta m<'ter ecich Fried Ch1ck<'n, leg 2 P!<'CCS AM· sm,1II K,1babayan St<'amed Alugbat1 1 2 cups ,ind Saluyot Rice l cups PM· Kut,;1nt,1 Rambutcin 8 PIE'C('S, 3 cm dtamet<'r C',1ch Beef Bul,1 lo AM; Pan dt" Coco lean Be<'f 2 matchbox sizes Ve13f' t.i bl es 1 2 cups PM: Sum,,n Ric.<' 2 cups Cass,1va latund,,n 1 PIE'CC, gxJ cm IFried T1lap1,1 12 pieces smJll .size AM. (n.sayrnaa.i Bulcrngl.1ng 1 2 cups Rice 2 cups Apple 1 p1ece,6cm d1.ilmeter PM· Puto, whtt<' Pork chop 2 matchbmc sizes AM: Spa nI .sn Otn('ngdeng 1 2 cups Bread RIC(' 2 cups Pt'!,H 1 pI€'ce, 6 cm PM:Turon d1,,m€'ter S1n,1mpalukc1ng AM· Pf'anut Butter Manok S,1 ndw1 ch Chicken leg, 2 pIC>ces sm.1II VC'getd bl C'S 1-2 cups Rice 2 cups PM: B.1n,1n,1 0.H' PomC"lo 3 .segments, 8x4x3 cm each 25 Snacks . 1 p1('CC', 8x4Xl cm 1/2 pl('C(' Of 11 cm long x4 1/2 cm dt.1 metf'r 1 Pll'C<', 12x4 cm 1/2 cup 2 pieces, 4 1/2 cm du1mct1'.'r x 1 1/lcm thickness C'ach 1 pH~C1'.', 6cm d1JmC't<'r x l 1/2<.m I I 1 piect", 7x6cm 1/2 Pl<'CC, 1Sx3x2 cm 1 piece, 81/2 cm I d1am('tC'rxlcm I thick I I 1 c;l1C(', I I 9 1/2x 3 d 1/ l cm I lp1ec<', 10x4 cm 1 PIC'C(', CJ 1/2 x 3 1/ 2 x 1 cm 1 piece lo,1f bread .ind 2 tsp pe,,nut buttc>r I 1 pt('((' I CJ 1/2 x 4 cm .... > "' 0 N > 8 M ~ 0 .. > 8 ~ 8 "' 8 " 8 Sample Meal Plan for Female Adolescents, 13 - 18 years old Breakfast T lunch La ka tan 1 pIete, 9x3cm 0-11c.ken Tinola l rned Bangus 1 slice • Oi1cken leg, small 1 p1 ece Ca mote Tops Salad, 1-1 1/2 c.ups - Vegetables 1-11/2 tups with Tomatoes Ric.e 11/2 c.up<, Rke 1 1/2 cups Mango l slic.e, 12x7 c.m l w,neappIe 1 .., 11 ce, J.UXt)X.[Un :>1n1gang na Turc.t!lo Chicken Adobo - Turcilto 1 s!ic.e - Chic.ken leg, small 1 piec.e - Vegetables 1-1 1/2 c,ups Steamed Carrots 1-1 1/2 cups Sayote and 8..ir,u10 Rice 1·11/2cup,;, Beans Papaya 1 s!ic.e, 10xbx2 cm Rice 1 1/2 cups IUafandan 2 pieces, bc.m tseer Steak 1 matcnoox s.I ze diameter eac.h Adobong Sitaw l·l 1/2nip!. Tuna Sandwich Rice 11/2 cups l w1th Cabbap,e dnd Pi ne.i pple l slice, 10xbx2 cm Tomatoes • Flaked Tuna 2 Tbsps • Cabbage and 1-11/2 cup'> Tomatoes • Loaf Bread & sl1c.es Pa pa ya 1 s!t<.e or 1Ux6x2 <.m ll;iInataa ng uaIagang Homemade Pork 1 rndt<.hbox Sile Sukid with Pechay Totino • Oalagang Buk1d 1 piece srn.:1II !.IZe Pako~alad 1-11/1.wps - Pechay 1·1 1/2 cups Rice 11/2 cups Rice 11/2cups Red Guava 2 pieces, 4 cm diameter each [Mango r·~·rrte OlUx? cni work Nilaga Chic.ken Anol Ca!do - lean Pork 1 matc.hbox size l with. ~rrots and - Vegetables l·l l/2cup:, Ma lunggay - Chicken Brea<;t 1 m,Hc.hbox !:.llt! Rice 11/lcups • Vegetables 1·11/2 c.ups Boiled Saba 1 pl ece, 10x4 cm - Rt<.e 1 1/2 cups Mewn l slice, 12x10x3 cm It.r11eken Barbecue Beef & Vegg1 e - Oticken leg, small 1 pit!Ce Patty Sauteed C.:irrot~ 1-11/ 2 (.UPS I . lear1 Ground Beef 2 Tbsps Sweet Corn, and - Vegetables 1-11/2 <.ups Sa yote Riu~ 11/2 cups Pan de Sal 6pieces sm,1II sIle Indian Mango 1 piec.e, 6 cm diameter each Laturidan 1 pI ec.e of 9x3 c.m Stir-Fried beef with Fried Tan1gue 1 ~lice Chinese Cabbage I Adobong Ka ngkong 1 • 11/2 <.ups and Cauliflower R1c.e 1 1/2 cups - LeanBeef 1 matchbo)( size - Vegetables 1-11/2 WP!> Rice 11/lc.ups lansones 8 piec.es, 4x2 cm each Based on the Food Exchange List (FEL) in Meal Planning: 1 c.up of rie,e - 160 g 1 cup of cooked vegetable'> - 90 g 1 mo tc.hbox size of beef and pork - 30 g 1 small chicken leg- 30r, 1 medium c.t11c.ken leg,.. 45 g 1 matchbox Sile of chic.ken breast-= 30 g l small sile f1sh..,. 35 C lsliceclffist1-35g lmediurnsizefish-=SSg T Supper T IFned Gal ungong 11 piece sman '.-.I.i:e IAIvI::)uma n sa Pinakbet 1-11/2 cups ibos Rite 11/lcup~ Watermelori 1 stic.e, llx6x3 cm PM: Boiled Cilrnote Tofu Steak 1 piece, 6x6x.2 cm AM: Boiled Corn Chopsuey 1-1 1/2 cups Rice 11/2 wps Oa la ngh, t-1 l pieceo:;, 6 c.m PM: Pans it diameter each Guisado It nea Cnic:ken p piece Mm, small Kababayan Steamed Alugbat1 1-1 1/2 cups and Saluyot Rke 11/2 cups Rambut.an 8 pieces, 3 cm PM: Ku ts int.a ditnnet.er ei.'lch tseer tsu1aI0 AM; 1-'a n de Loco • lean Beef 1 matchbox Stle -Vegetables 1· 11/2 c:ups Rice 11/2 cups. 1 PM: ~um,rn Cassava Latundan 1 piece, 9x3 cm nea Inap1a lp1ece smaII su:e AM: En!:.aymaa..i Bulanglang 1-1 1/2 cups Rice 11/2 c.ups Apple 1 pie{.e,6on diameter PM: Puto, w~11te :Porkc.hop 1 matchbox Sile AM: ~par11sn Oinengdeng 1-11/2 cups Breod Rice 11/lt.ups Pei!r 1 piec.e,6cm PM: Turon diameter Sin<.1mpalukang llpiece 1 AM: Peanut Butter Manok Sa ndw1c..h - Glicken leg, small - Vegetables 1 1-1 1/1 cup; Rice 11/2 c..ups 1PM: aanana Cue Pomelo 3 segments, 8x4x3 cm each 26 Snacks fPrec.e, 8x4xl c.m 1/2 piec.e of 11 cm long x4 1/l c.m diameter 1 p1 ece, llx4 cm 1/2 c.up I.i piec.es, 41/2 cm diamtit.er x 1 1/2 cm thickness e.ich 1 piece, 6 crn diameter x 2 1/2 <.rn 1 pIec.e, 7x6cm 1 1/2 piece, 15x3x2 cm 1piece,81/2 cm diameter x 2 c.m thick 1 sl1<.e, 9 1/lx 3 x:31/2 tm 1 piece, 10)(4 cm 1 piece, 9 1/2 X 3 1/2 X 1 C.m 1 1 piece !oar bread and 2 tsp pea nut butte 1 1 piece 91/2x4cm Sample Meal Plan for Male Adults, 19- 59 years old Breakfast . Lunch Lak.itan l p1ec.e, 9,dcm Chicken Tinola ,-; l rried Bangu'> 2 slices -Chic.ken leg 2 pie<.e s > ~mote Tops Sa!,HI, 1-1 1/2 c.up<. small "' 0 with Tomatoes -Vegetable~. 1-11/J. cups Ric.e 1 - 1/1 c.up<, Rice 11/ltup';, Mango 1 !.lice, 12x7 c,m I p, nea pple 1 :-11c.e or luxbucm I~1n1gang na TLirc!llo Olic.ken Adobo - Turollo 2 slices N - Ch1ckenleg,sm.all 2 pieces - Ve~t'table':i 1-11/l <-Up':> ~ Stea med Carrots 1-11/1 tups 0 Sayote and Baguio Rice 1- 1 1/2 cups Beans Papaya l sl1c.e, 10x6x2 c.m Rice 1 1/2 c.ups Oalandan 2 pieces, bcm 1tseer SteaK 2 matttibO)(!,JleS di;imeter each Adobong S1taw 1-11/2 cups Tuna Sandwich Rite 11/1 cups M l with Cabbage and Pineapple l slice, 10.11.6)(2 cm > Tomatoes "' 0 - r1a ked Tund 1/4 tup - Cabbage and 1-11/2 cups Tom.a toes - Loaf Bread 6 sl ites l eapaya 1 sl 1ce of 10K6x2 cm G1nataang 0alagang H.o~emade Pork 2 matchbox siles Bukid with Pechay ... Too no • 0alagang Bu kid 2 pieces medium size ~ Pako Salad 1 • 1 1/2 cup<,. • Pech.i y 1·11/2 cup!> 0 R1t,e 11/2 cup<, Ric.e 1· 1/2 cups Red Guava 2 pieu~s. 4 cm diameteread1 Mango 1 SI 1c.e OT Ll:x, c.m !-'Ork N11aga Chicken Arroz C1 ldu - Lean Pork l matchbU)( SIH!S "' l w1th. Carrots and - Vegetables 1· 11/2 tups § Malunggay • Chicken Breast 2 matchboK sizes Ric.e 11/2 c.ups -Vegetable'.> 1-11/2 Clips Boiled Sab,'.i 1 piece, 10x4 <.,m . Rice 11/2 cups jrV1e1on 1-,11c.e, 1..e:xlux3 c.m ·uitcken Harbec.ue Beef & Veggie - Chicken leg, medium 2 pit:'c.t:!S Patty Sauteed Carrot!. 1-1 1/2 c;up<,. "' I. Lean Ground Beef 4 Tbsp!> Swet>t Corn, and § -Veget.ibles 1-11/2 c.ups Sa yote Ric.e 1 1/2 <:ups Pan de Sal b pieces Indian Mango 1 piec:e, 6 cm din meter each Latundan 1 p1 ec.e of 9x3 cm ~tir-fried beef with rried Taniglie 1 slice of fish Oiinese c.abbage " rried Egg 1 piece and Cauliflower > I Adobong Ka ngkong 1-11/ l <.up<,. • Lea nBeet 2 matthboxsizes 8 R1u~ 1 1/2 (Up', - Vegetables 1·11/2 WPS Ric.e 11/2 cups Lansones 8 pieces, 4x.2 ur1 each Based on the Food Exchange List (FEL) in Meal Plannins: 1 cup of rite - 160 g luJp of cooked vt!get~ibles -90g 1 matchbox. s1 Le of b~ef and p(Jrk - 30 g lsma!! c.hic.ken lt:'g-30g l medium c.hi<..~en leg - 45 g 1 mdtc.hbox size of c.hicken breast"" 30 fl 1-,mal! !>i..:e fish -3Sg lsllceoffish-35g l medium Sile fish - 55 g . Supper . tried lia!unr,ong 11 p1e<.e<;, medium ':>Ile AM:'.lurna n sa Pina kbet 1-11/2 wps ibos Ric.e 11/ l. tup';, Watermelon 1 slice, llx6x3 cm PM: Boiled C.Jmote Tofu St.ea k l pieces, 6x6x2 c.:m AM: Soiled wrn eiH.h Chopsuey 1-1 1/2 WPS Ric.e 11/2 e,up!> IPM : Pam it D<il.inghita 2 pieces, 6 cm Gu1,;ado diameter each It riecJ LtllCkt>n leg, 2 pieces AM: medium Kababay,an Steamed Alugbati 1-11/ltups and Saluyot Rite 11/lcups Ra mbuta n 8 piece:., 3 cm PM: Kuts1 nta diameter each Beet t:Julalo AM; Pan de Corn • Lean Beef 2 matchbox sile'> ·Vegetables 1- 11/1 cups PM: ~uma n Rice 11/1 cup" Cassava Latundan 1 piece, 9x3 cm riea 111ap1a ,1. pieces mee11um 1ze AM: tns.:iymada Bulanglang 1-1 1/2 cups Rite l 1/2cups Apple 1 piece, b cm diameter PM: Pulo, white Parke.hop 11 matchbox srles AM: Span1'>tl 0inengdeng 1-11/2 wps Bread Rice 11/2 cups Pe<.1r l piece,bcm PM: Turnn diameter Sinampalukang AM: Peanut Butter Mc1nok Sandwich - Chicken I eg, l pieces medium - Vegetables 1-11/2 tups Rice l 1/2 cups PM: Banana Cue Pomelo 3 segments, 8.w.4.w.3 cm ead1 27 Snacks 1 pieces, 8x4x2 cme,H.h 1 piece, 11 c.m long x 4 1/l cm dtil meter L p1ec,es, llx4 <.m ea ch 1 cup 14 pieces, 41/2 cm d1;.1meter "-1 1/2 cm thickness eac.t1 l pieces, 6 cm diameter x 2 1/1 c:m edth I" pieces, "ix"bc.m each 1 p1f:!ce, 15x3xl cm 2 piece<,., 8 1/2 cm diameter x 2 cm thick each 2 :,I ices, 9 1/1K3x31/2 cm eac.h , p1ec.es, 10x4 c.rn ea ch 1 piece, 9 1/ l K ,i 1/2 x 1 c.m 2 piece !oaf bread and 1 Tbsp, Peanut butter 2 ptece'.> 91/lx4cmeac.h . ,.; > 8 N > 8 ,.,, > ~ " > 8 "' 8 "' > a " > cl Sample Meal Plan for Female Adults, 19 - 59 years old Breakfast . lunch . Supper . ! Fnf'd Garungong 2 pieces small size Lakatan 1 1 p1E'C(', 9x3cm Chicken T1nola P1nakbet 1 cup Fried B.i ngus 2 sl1C('>S Chicken lt"!g 2 p1C'CCS Rice 1 cup Camotl" Top,; S,1l,1d, 1 cup small Watermelon l sl1cc, 12x6x3 cm with Tomiltofl.-. Vt>gf'tc1blt"'s 1 cup R1C(' 1 cup Rice 1 cup Mango 1 slice, 12x7 cm Pineapple 1 s H ce, 10x6x2cm IS1n1g,1ng n,1 Turollo Tofu Steak 2 pieces, 6x6x.Lcm Oi1ckf'n Adobe Turollo l slices f',1ch Chicken !('g, small l pit'Cf'<; V(lr,('tab!es 1 cup Chopsut>y 1 cup Ste..:1med Carrots Rice 1 cup Sayote and Baguio 1 cup RICC' 1 cup Oc1l,1ngh1ta 2p1eces,6cm Be.ins Papay,1 1 slice, l0x6x2 cm d1 .. 1m('tt"r each Rice 1 cup D.il.ind;in 2 p1ecf"s, 6 cm Be('r Steak 2 matc11box s1zt"s Frred Cl11Ck('n leg, 2 p1ecf'S d1<1metere<1ch Adobong S1taw 1 cup mf'd1um Tun;i Sandwich R1Ct"' 1 cup St<"amed Alugb,;it1 1 cup with Wbb,lfW and P1 nea pplt"' 1 sl1ct"', 10x6x2 cm ,1nd s~,luyot Tomo:1toM Rice 1 cup Flaked Tun,1 1/4 cup RamblJt.'ln 8p1E'C€'S,3cm C:ibbagr• ,ind 1 cup d1 .. 1met('r e;ich Tomato<'S Lo,1f Br<'cld 4 sl1C('S P;i pc1ya 1 slice of 10x6x2 cm G1n.at.:i.ing Dal.;ig,1ng Beef Bui .i to Homemade Pork 2 m<1tchbox s1zC's 8uk1d with Pech,1y Lean Bed 2mo:1tchboxs1zes Tocino Dnlngnng Bu kid 2 p1ecl"s small size Vf' ge t,1 b I es 1 cup Pake S.:il,1d 1 cup Pechay 1 cup Rice 1 cup Rice 1 cup Rice 1 cup Red Gu;iv;1 2 p1('Cf'S, 4 cm latund.in 1 piece, 9x3 cm d1a meter each M,1ngo 1 s!tcE" or 12x7 cm Pon< Nil.ig., Fried T1l,1pu1 2ple(('$ smJI( SIZ(' Chicken Arroz Caldo le;i n Pork 2 matchbox sizes Bulanglang 1 cup with Carrots and Veget,ibf('s 1 cup RIC{' 1 cup Malunggay Apple 1 PICC(', 6 cm Chick.en Bre-ast 2 matchbox ,;.1zes Rice 1 cup diameter Vt>getabl('s 1 cup Botl('d Sab~, 1 p1 ece, 10x4 cm RICt" 1 cup Mt"lon 1 sl1c(', 12x10x3 cm Chicken Barbecue Porkchop 2m,1tchboxs1zes Beef & V!'gg1(' Chicken J('g, medium 2 pt('Cf'S 01nengdeng 1 cup Patty Saute<'d Carrots. 1 cup Rice 1 cup Lean Ground B('('f 4 Tbsps Sweet Corn, and Pe.,r 1 piece, 6 cm Vegf!tables. 1 cup Sa yote d1amf'tC'r Rice 1 cup PandeS;!I 4 sm~,H p!C'C('S Indian M,1ngo 1 piece, 6 cm diameter Latundan 1 p1<'C<' of 9x3 cm St1r-F=rted beef with S1nampaluk,i1ng Fried Tan1gue 1 s!ict" small ftsh Chinese C.1bb<1ge M,1nok Frt('d Egg 1 piece and Cciul1f!owc-r Chic.ken l('g, 2 Pl('Ces Adobong Ka ngkong 1 cup lean Beef 2 m~Hchbox sizes mc>d1um Rice 1 cup Vegetables 1 cup VegetablM 1 cup Rice 1 cup Ric<' 1 cup La rlSOn('S 8 pieces, 4x2 cm each Pamela 3 segments, 8x4x3 cm each Based on the Food Exchange List (FEL) In Meal Planning: 1 cup of n ce =-160 g 1 cup of cooked vegE'ta bles - 90 g 1 matchbo)( size of bed and pork - JO g 1 sm.ill chicken l('g - 30g 1 mi?d!um chick<'n !('fl - 45 g 1 match box s1 ze of ch 1ck~ n brecH t - 30 g 1 sm;i!I size fish - 3S g 1 s.llC(' of fish - 35 g 1 medium size fish:.. S5 g 28 Snacks . /\M Su mil n sa l piece, 8x4x2 1 bos cmc;ich PM. Boiled 1/2 PICC(', 11 cm C,1motc long x 4 1/2 cm d1~1meter AM Boilf'd Corn 1 plt?Cf', 12x4 cm each PM: P;ins1t 1 cup Gu1sc1do AM, 2 pieces, 4 1/2 Kab.3b,;iyan cm d1<1meter x 1 1/2 cm thickness (',1Ch PM: Kutstnt,, 2pt('Ct",6cm d1amC'tC'r x.2 1/2 cm f'ach AM, Pan de Coen lpiece, 7x6cm f'JCh PM: Sum.:in 1/2 piece, 1Sx3x2 <:.:1ssava cm AM: Ens,,ymada 1p1ec(',81/2 cm d1,1m('terx2cm thick each PM. Puto, white 2 sl1Ct'S, 9 1/ 2 x 3 x 3 1/ 2 cm each AM· :>p,1n1sn 1 piece, 10x4 Srr•ad cm each PM· Turon 1 piece, 9 1/2 x 3 1/2 x 1 cm AM· Pe<1nut Butter S<1ndw1ch 1 pt('Ct." [o;if bre,1d ,1 nd 1 Tbsp Pe,1nut buttt"'r PM· Ban,1na Cue 1 piece, 9 l/2x4cm e,,ch Sample Meal Plan for Male Elderly 60, years old and above Breakfast . lunch lakutan 1 piece, 9K3un Chic.ken T1t1ola ..... l rned Bangus l slic.es - Chicken leg 2 pieces > Ca mote Top<.. Salad, 1 cup sm<tl! 8 with Tomatoes - Vegetables 1 c.up R1c.e 1 cup Ric.e 1 cup Mango 1 slic.e, llx7 c.m Pineapple 1 s I! ce of lUxbxlcm :)1n1gang na 1urc1110 Chicken Adobo - Turdl!o 2 slices N I -Oiic.ken leg, small l piect's Vegetables 1 cup >- Steamed Carrots Rice 1 cup 8 Sayote and Baguio 1 <,Up Papaya 1 s I ice, 10x6xl trn Bea n5 R1c.e 1 <.Up jDdldnadn 2p1ec.es,6crn Heer Steak 2mat<:hbox51ze5 diameter e,llh Adobong Sitaw 1 cup Tuna Sand with Rice 1 cup '"" l with Cabbage and Pineapple 1 s lite, 10x6xl cm ~ Tomatoes a • Flaked Tuna 1/4 tup • Cabb.Jge ar.d 1 c.up Tomatoes \- loaf Bread 4 she.es l e,apaya 1 s11ce or 10x6)(.l cm Gtnataang ua1agang Homemade Pork 2 mil tthbox SI zes Bukid with Pechay "' Toe.inc - Oa!agang Bukid 2 pietes Smdll Sile 8 Pc1l-.o Sal.1d 1 (.Up - Pee.hay 1 cup Rice 1 cup Ri<.e l cup Red Guava l pieces, 4 cm diameter each /Mango 1 slttE' ()f Ux/c.m work Niraga 1Ch1cken ArroL Caldo -lean Pork 2 matc.hbox sii:es I.fl !with Carrots and - Vegetables l cup ~ \Mal.unggay Cl , 011cken 8rec1st l matchbox sites Rice 1 (Up -Vegetables 1 c.up Bolled Saba 1 piece, 10x4 c.m - Rice 1 cup Me1on 1 s!tct•, llx l0x3 c..m !Chicken Barbecue Beef & Veggie - Chicken leg, medium l piect!'> Patty Sa uteed Cdrrots 1 cup "' I -Lean Ground Beef 4 Tbsps Sweet Corn, and § - Vegeta bfe.-, 1 <..up Sa yote Pan de Sa! 4 <,mall piece\, 17 g Ric.e 1 cup eac..h lndidn Mango 1 pie<.e, 6 cm diameter Lalundan 1 piece of 9x3 c.m Stir-Fried beef with rned Tan1gue 1 slice small !>1le Chinese cabbage " fried Egg l piece and Cauliflower > IAdobonr, Kangkong 1 cup • Lean Beef l matchbox sizes 8 R1<.e 1 cup - Vegetables 1 cup R:c.e l c.up lansones 8 pieces, 4x2 c:m each Based on the Food Exchange Li>t (FEL) in Meal Planning: l cup of rice.,,. l£i0 g l c.up of cooked ver,elables.,. 90 g 1 rnatc.hboxs1ze of beef and pork - 30r, l sma 11 ch 1<-ke n leg - 30 g 1 rnt::diurn c.hi<.l...en lt'f, - 45 g 1 matchbox size of chicken breast- 30 g l sm,111 size fish 35 g l slice of fish - 35 g 1 medium sile fish - 55 g . Supper . 1~riea G,11ungong l pieces sm<:111 '.i1ze AM:Suman sa Pina kbet 1 c.up ibo'.:> Rice 1 c.up Watermelon 1 slice, 12><6x3 c:rn PM: 801 led Ca mote [Ofll Steak i pieces, fo::6x2 cm AM: B01lea Lorn each Chopsuey 1 cup Rice 1 <.up PM: Pans it Dalangh1ta .J. piece5, 6 rn1 Gui sado diameter each !fned c..rucken leg, l pieces ,.,,, .. : medium Ka bd ba ya n Steamed Alu(;bati 1 c.up and Snluyot Rice 1 cup Rambutan 8 pieces, 3 c.m PM: Kutsi nta di..irneter each ~eer ~u1a10 AM; ,~an de Coco - Lean Beef 2 matchbox sizes -Vegetables 1 cup PM: Sumc1n Ric.e 1 cup Cassava l.itundan 1 piece, 9x3 cm t rlf:'d l11i1p1a l.l pieces small size 1AM: Ensaymada Bulanglang l cup Rice l<.up Apple 1 pit>c.e, £i cm diameter PM: Put<,, white IPorkc.hop l matchbox sites AM: Sp,rntsh Di nengdeng 1 cup Bread Rtce 1 cup Pear 1 pie<.e, 6 cm PM: Turon diameter S1nampalukang 12p,em AM: Pei1 nut Butter Manok Sandwich - Chicken leg, medium V~Retab1t>s 1 1 cup Rice 1 <.up PM: Bernand Cue Pornelo 3 segments, 8)(4x3 cm each 29 Snacks l pieces, 8x4x2 cm ea c.:h lpiec.e,llc.m long.1141/lcm dit1meter IL pieces, llx4 cm each 1 c..up 4·p1eceS~ cm diameter x 1 1/2 cm thickness each 2 piec.es, 6 c.m diameter x 11/l tm eath l pieces, 7x6 cm eod1 1 p1ete, 15)(3x2 cm L pieces, 8 1/2 tm cm diameter11l cm th1cJ. each 2 sl iCE'S, 91/2x3x31/lc..m eac.h 2 pieces, 10x4 cm ec1 ch 1 piec.t-, 9 1/ 2 )( 3 1/ 2 x 1 cm 1 2 piec~s loaf bread and 1 Tbsp Peanut butter llptece'.'. 91/2 x4un each Sample Meal Plan for Female Elderly 60, years old and above Breakfast . lunch Lakatan 1 piece, 9idc m Chicken Tinola fried Bangus 2 s!ites • Olicken leg l piec.e<, E ICamote Top'.> Salad, 3/4 cup small with Toma toe<; • Vegetables 3/4 cup Ric.e 3/4cup Rice 3/4 cup Mango lslice, ll1<7c.rn Pineapple 1 sl ie,e of 10xfa:2cm Sinigang na Tur,.illo Oiicken Adobo - Turcillo 2 sl ic.e'.> N I -Qi1c ken leg,sm.1II l pieces • Vegetables 3/4 cup > Steamed Carrot'.> Rice 3/4 t.up cs Sayote and Baguio 3/4 c.up Pa pa ya 1 slice, 10x6xl cm Beans Rice 3/4 c.up Oalandan 2 pte(.e!I, b cm Beef Steak 2 matchbox !ii.le'.:. diilmete1 eac.h AdobonR Sttaw 3/4 cup Tuna Sandw1d1 Rice 3/4 cup "' ' with Cabbage .ind Pineapple 1 slice, 10x6xl cm > Toma toe'.> i!l - flaked Tuna 1/4 cup -Cabbar,e and 3/4cup Tomatotis - Loaf Bread 3 '.->lie.es Popaya 1 slic.e of 10x6xl cm Ginataang Dalagang Homemade Pork 2 mat<.hbox !>ii:es Buktd with Pee.hay <t I Tocino - 0alagang Buk1d 2 pieces small Sile > P~ko Salad 3/4 c.up - Pee.hay 3/4wp "' 0 R1<.e 3/4cup Ri<.e 3/4cup Red Guava 2 piec.es, 4 cm diameter eac.h Mango 1 !>Ike, llx7 c.m Pork Nil.Jga Chic.ken Arrol Ca!do - lean Pork J. matchbox !>iles "' ' with. Carrot'> and - Vegetables 3/4 cup § Malunggay - Oncken Breast 2 matchbox '.->1les Ric.e 3/4<.up - Vegetables 3/4 (Up Boiled Saba l piece, 10x4 cm • Rice 3/4 cup Melon 1 sli<:e, 12x 10x3 c.m Chid;,en Barbec.ue Beef & Veggie • O11cken leg, medium l piec.es Patty Sauteed Carrots 3/4 cup "' I -Lean Ground Beef 4 Tbsps Sweet Corn, and > a - Vegetables "3/4 cup Sayote Pan de Sal 3 srnaH pIete\ Rite 3/4 cup eac.h Indian Mango 1 piece, 6 <.m diameter Latundan 1 pIete, 9x3 c.m Stir-rded beef with fried Tanigue l '.>l1ce small sIle Chine!>e Cabb.ige ,. fried Egg 1 piece and Cauliflower § IAdobong Kanr,kong 3/4 cup - leanBeef l matchbox sizes Rite 3/4wp - Vegetables 3/4 c.up Rice 3/4 cup Lansones 8 piece!>, 4x2 cm ea<.h Based on the Food Exchan1e List (FEL) in Meal Planning: 1 cup of rice .-160g 1 tuP of cooked vegetables - 90 g 1 matchbox !>ile of beef and pork - 30 g 1 :,malt chi<.ken le€ =-30g 1 medium thKken leg"'" 45 g 1 mat~hbox :.ile of chicken breast- 30 g 1 small sii:e fish - 35 g lslic.e offi!>h -35g 1 medium '>rle fish=- 55 g . Supper . rled Galun~onc 2 pieces small '.>ii:e AM:Suman sa Pin,1kbet 3/4 c.up ibo'.> Rlc.e 3/4 cup Wa terrne! on l slice, 1.lxbx3 c.m PM: Bai led Ca mote Toru Stt>ak 2 pieces, 6x6x2 cm AM: Boiled Corn each Chopsuey 3/4 cup R1c.e 3/4 cup PM: Pansit 0alanghita l piece'>, 6 c.m Guisado diameter eac.h rried Chicken leg, 2 pIeU!'.:. -~AM; medium Kababayan Steamed Alugbati 3/4cup and Sa luyot Rice 3/4cup Ra mbutan 8 piec:es, 3 <..rn PM: Kutsi nt.i diameter eac.h Beef Bulnlo AM;Pdn de Coto -lean Beef l matchbox !>ii:es -Vegetables 3/4 tu p PM: Suman Rice 3/4uip Cassava latundan 1 pie<.e, 9x3 cm rried Ti!apia l pie<.e'> small Sile - - AM: Er1sd-yn1ada Bulangtang 3/4 c.up Rice 3/4 cup Apple 1 p·1ece,6cm diameter PM: Puto, white Porkchop 2 matchbo)( ~izes AM: Spanish 0inengdeng 3/4 cup Bread Rice 3/4 cup Pear 1 piece, 6 cm PM: Turon diameter ~inampalukang AM: Pe<1nut Butter Manok Sandwich - Chic.ken !eg, 2 piec.es medium - Vegetable!> 3/4 rnp Rice 3/4c.up IPM:Banc1na Cue Pomelo 3 <,egment:,, 8x4x3 cm each 30 Snacks 2 pie t.e '.>, 8x4x2 cm each 1/2 piec.e, 11 c.m 1ongK41/lcm diameter 1 pIec.e, 12x4 cm e,H.:h 1/2 Lup 2piece!I, 4 1/2 tm diameter x 1 1/1 cm thic.kne'.:.s each 1 piec,e,6cm diJmeter 1< 11/2 cm each 1 piece, 7x6 cm each 1/1 piece, 15)(.hl cm lpieCE'~cm cm di,1meter x 2 c.m thick eac.h 1 !>!lte, 9 1/1 x 3 x 3 1/ 2 cm each 1 piece, 10x4 c:m eac.h 1 piec.e, 9 1/2 X 3 1/2 Iii, 1 tm 1 1 pIect- loaf bread and 2 Tb'>p, Peanut butter 'il piece, 91/2 x4tm ea( h