Name: _Bolante,Joseph D.

________________________________

Strand and Section: __STEM 12-1____________________

Body Mass Index: Sex: __MALE_____ Age: ____18_________ Weight: __90kg_________ Height: __5’6_____________

Directions: Read the following elements in the table. Fill in the blanks with the necessary information asked in each column.

Day Breakfast Lunch Dinner Snacks Nutritional Elements Impact to body’s

health
Day 1 B: Carbohydrates, Fats, Protein Source of protein
L: Calories, Protein, Carbs, Sugar, and provides several
important vitamins
Fiber, Fat,Manganese,
and minerals.
Magnesium
D: Carbohydrates, Fats, Protein, It has known for a
Sodium, Cholesterol, Calcium energy beverage for
Egg Sandwich Porkchop and Fried Chicken Lomi Sodium, Thiamine sports and good
Plain Rice With Rice S:Carbohydrates, Fats, Protein, health.
Sodium, Potassium, Vitamin A &
It contains complete
C, Iron, Cholesterol protein, which
means it provides
every amino acid
your body needs to
function.
Day 2 B:Carbohydrates, Protein, Rich in vitamins
Sinigang na Tokwa Sodium, Potassium, Calcium, and mineral.
Hotdog and Manok and Salted Egg at Tuna Sandwich Vitamin A, Iron High antioxidant
L: Calories, Protein, Fat levels may reduce
Egg Plain Rice kamatis D: Carbohydrates, Fat, Protein, chronic disease
With Rice With Rice Potassium, Sodium, Calcium, Iron risk.
S: Fat, Calories, Cholesterol, Low sodium and
Sodium, Potassium, Protein cholesterol free.
Day 3 B:Carbohydrates, Protein, Potassium, To have an
Calcium, Iron, Vitamins A, Cholesterol
L: Calories, Protein, Fat, Carbs, Fiber,
appetite in
Corned Beef Pritong Tilapia Pritong Tilapia Ice Cream Folate, eating.
D: Calories, Protein, Fat, Carbs, Fiber, Rich in Nutrition
With Rice and Plain Ricee and Plain Ricee Folate, Serves as a
S: Carbohydrates, Fats, Protein,
Cholesterol, Sodium, Sugar
source of energy.

Day 4 B:Calories, Protein, Fat, Carbohydrates Healthy and

L:Fat, Cholesterol, Sodium, nutritious.
Carbohydrate, Protein
Rice,Egg Adobong Adobong Cheese sticks D: Fat, Cholesterol, Sodium, High nutritional
and, Baboy and Baboy and and Fries Carbohydrate, Protein value
S:Carbs, Fiber, Protein, Sodium
Tapa Plain Rice Plain Rice Source of
carbohydrate.

Day 5 B:Carbs,Fat,Protein,Sodium Good source of

L: Calories, Carbohydrate, Fat, Protein, protein and contains
Longganisa Tofu Sisig and Sinigang na Carbonara Calcium, Magnesium, Iron, Phosporus all nine essential
with egg Plain Rice Isda Pasta D:Carbohydrates, Fats, Protein, amino acids.
And rice With Rice Cholesterol, Sodium, Calcium, Iron High antioxidant
S: Calories, Protein, Carbs, Fiber levels may reduce
chronic disease risk.
Day 6 B:Carbohydrates, Protein, Sodium, It is a powerhouse of
Potassium, Calcium, Vitamin A, Iron essential vitamins
Hotdog and Fried Tortang Talong L:Calories, Protein, Fat, Carbohydrates and minerals
Scrambled Egg chicken And rice Kamote que D:Fat,Sodium,Cholesterol,Protein,Carbs High antioxidant
With Rice and rice S:Carbs, Fat, Protein levels may reduce
chronic disease risk.
 Day 7 B: Calories, Carbs, Fat, Protein, Fiber, Contains good
Sodium, Thiamine amounts of many
Pancit Canton Lechon Kawali Nilagang Baboy Kwek- kwek L: Calories, Carbs, Protein, Fat other vitamins and
and Bread and Plain Rice and Plain Rice D: Fat, Cholesterol, Sodium, minerals.
Carbohydrate, Protein It produce lower
Manganese, Magnesium blood glucose and
insulin levels in
S: Calories, Fat, Carbs, Protein children.
Include improve
metabolism.
*note: you may use “myfitnesspal or Nutritionix” app downloadable in android and apple store or search through web browser.