MY DAILY DIET RECORD

DAY 1
ESTIMATED
AMOUNT
BREAKFAST FOOD CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE

1 cup of rice 1 cup of rice 610.1 Carbohydrates

1 serve ginataang – 206 calories
langka calories Minerals
1 serve seaweed 1 serve
kelp ginataang
langka – 402
calories
1 serve
seaweed
kelp – 2.1
calories

ESTIMATED
AMOUNT
SNACKS CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE
 1 Fudgee bar  10 cals 70 Fat, Protein,
 refresh juice  60 cals Vitamin C
drink

ESTIMATED
AMOUNT
LUNCH FOOD CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE

1 cup of rice 1 cup of rice 398 calories

– 206 Protein
1 serve stir-fried calories Carbohydrates
bean
1 serve stir-
fried bean –
192 calories

ESTIMATED
AMOUNT
SNACKS CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE
 Vitamin B6,
 Toron  100 cals 100
Vitamin C, Protein

ESTIMATED
AMOUNT
DINNER CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE

 1 cup of rice  206 cals

Carbohydrate,
 adobong baboy  435 cals 773
Protein, Vitamin A
 sari-sari  132 cals

DAY 2
ESTIMATED
AMOUNT
BREAKFAST FOOD CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE

Carbohydrates,
 1 cup of rice  206 cals Protein, Calcium,
436
 eskabetse  230 cals Low-fat, Iron,
Potassium

ESTIMATED
AMOUNT
SNACKS CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE

Sodium,
 Fries  230 cals Potassium,
290
 1 chocolate shake  60 cals Carbohydrate,
Protein

ESTIMATED
AMOUNT
LUNCH FOOD CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE
  1 cup of rice
 412 cals Vitamin C,
 1 fried chicken
 220 cals 866 Carbohydrates,
 1 serve
 234 cals Protien, Iron
Eucheuma (guso)

ESTIMATED
AMOUNT
SNACKS CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE
ESTIMATED
AMOUNT
DINNER FOOD CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE

 1 cup of rice
 206 cals
 1 hotdog BBQ Carbohydrates,
 180 cals 564
 2 sticks BBQ of Protein, Fats
 178 cals
chicken intestine

DAY 3
ESTIMATED
AMOUNT
BREAKFAST FOOD CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE

 1 cup of rice  206 cals Carbohydrates,

 sunny side-up  180 cals 386 Protein, Iron,
fried egg Vitamin A

ESTIMATED
AMOUNT
SNACKS CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE

Cholesterol,
 Manggo float  280 cals 280 Sodium,
Potassium, Fats

ESTIMATED
AMOUNT
LUNCH FOOD CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE
  2 cups rice  412 cals Vitamin C,
 fried chicken  220 cals 782 Carbohydrates,
 coke  150 cals Protien, Iron

ESTIMATED
AMOUNT
SNACKS CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE

 1 milo  123 cals 123

Calcium, Vitamin
A, B1, B2, C, Iron

ESTIMATED
AMOUNT
DINNER FOOD CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE

Carbohydrates,
 1 cup of rice  206 cals Protein, Iron,
442
 pork chop  236 cals saturated fats,
sodium

DAY 4
ESTIMATED
AMOUNT
BREAKFAST FOOD CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE

 1 cup of rice  206 cals Carbohydrates,

 1 chicken Protein, Iron,
 220 cals 763
 chopsuey Cholesterol,
 337 cals Sodium, Fats

ESTIMATED
AMOUNT
SNACKS CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE
 Vitamin A, C,
 Fried camote  134 cals 134 Potassium, dietary
fiber, phosphorus

ESTIMATED
AMOUNT
LUNCH FOOD CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE

 1 cup of rice  206 cals Carbohydrates,

 Monggos Protein, Vitamin
 170 cals 586
 Minute Mai C, B, Manganese,
 210 cals potassium,
Juice Drink

ESTIMATED
AMOUNT
SNACKS CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE

Sodium,
Potassium,
 Fries  230 cals 230
Carbohydrate,
Protein

ESTIMATED
AMOUNT
DINNER FOOD CALORIES MEAL FOOD SOURCES
(cups, tsp., slice, etc.)
CALORIE

Carbohydrates,
 1 cup of rice
 206 cals Protein, Iron,
 Halang-halang 321
 115 cals Cholesterol,
chicken
Sodium, Fats

DAY 5
AMOUNT
ESTIMATED
BREAKFAST FOOD (cups, tsp., CALORIES FOOD SOURCES
MEAL CALORIE
slice, etc.)
  2 cups of
rice  412 cals Carbohydrates, Iron,
537
 1 boiled  125 cals Protein
egg

AMOUNT
ESTIMATED
SNACKS (cups, tsp., CALORIES FOOD SOURCES
MEAL CALORIE
slice, etc.)

 1 Choco
knot  130 cals
 1 fudge
 10 cals Vitamin C, Cholesterol,
bar 490
 140 clas Sugar, Fats
 1 pretzel
 210 cals
 1 minute
maid

AMOUNT
ESTIMATED
LUNCH FOOD (cups, tsp., CALORIES FOOD SOURCES
MEAL CALORIE
slice, etc.)

 1 cup rice  206 cals Vitamin C,

 fried
 220 cals 576 Carbohydrates,
chicken
 150 cals Protien, Iron
 coke

AMOUNT
ESTIMATED
SNACKS (cups, tsp., CALORIES FOOD SOURCES
MEAL CALORIE
slice, etc.)

Carbohydrates, Fats,
 Pizza  227 cals 227
Sodium, Potassium

AMOUNT
ESTIMATED
DINNER FOOD (cups, tsp., CALORIES FOOD SOURCES
MEAL CALORIE
slice, etc.)
 1 cup rice Carbohydrates,
 halang-  206 cals Protein, Iron,
321
halang  115 cals Cholesterol, Sodium,
chicken Fats