Breakfast Lunch Dinner

Oatmeal
Chicken burrito bowl Amplaya (bitter melon)
- oatmeal are
considered whole with (rice) and beans with pork
grains, Oatmeal is
rich in fiber, which
- Chicken breast is a
promotes fullness,
great source of
eases the insulin
response, and lean protein
- This recipe is
benefits gut health. (protein without a
lower in fat and
It's also a source of lot of
sodium than a
vitamins B and E, accompanying
typical ampalaya
and minerals such fat). People who
dish because it
as magnesium. eat enough protein
Compared to white uses lean meat
are more likely to that is sautéed
flour and other refined
maintain muscle and simmered
grains, whole grains
are higher in fiber, mass and preserve instead of fried
protein and a healthy
nutrients like iron, metabolism. Since
magnesium, selenium chicken breasts
and B vitamins. A diet
are versatile and
rich in whole grains
can lower the risk of relatively
heart disease. inexpensive, they
are a useful food to
include in a
balanced, healthy
eating plan

Top with Nuts Beans Water

- Beans provide
- Drinking water
Nuts are high in fat, protein, fiber, iron,
-
and antioxidants that
during or after a
low in carbs, and a meal actually aids
can make them a
great source of digestion. Water is
healthful addition to
several nutrients, essential for good
the diet. People should
including vitamin E, increase their intake of health. Water and
magnesium, and beans gradually to other liquids help
selenium. reduce the risk of break down food so
intestinal discomfort that your body can
 absorb the
nutrients. Water
also softens stool,
which helps prevent
constipation.

Top the oatmeal Rice Low Fat-Nonfat Milk

with fruits - Nonfat milk (also
- Optional called skim milk
- Kiwis are rich in and fat-free milk)
vitamin C, which provides the same
vitamins and
helps support the minerals as whole
immune system and milk — with no fat.
Because the fat
prevents free radical
portion of whole
damage that can milk does not
lead to inflammation contain calcium,
you can lose the fat
in the body. without losing any
Grapefruit and calcium.
strawberries are also
some of our top
vitamin C foods
(containing more C
than oranges!) that
can help boost
immunity and fight
off sickness. Rich in
both vitamins A and
C, strawberry seeds
also contain minerals
that support immune
function.

Oats poured with MILK Tea

- without added
- Milk is rich in fats,
calcium, and
Vitamin D that
complements the
nutrients in oats.
sweeteners, are
healthy choices, too.
Some beverages
should be limited or
consumed in
moderation, including
fruit juice, milk, and
those made with
low-calorie
sweeteners, like diet
drinks. /

Water

- Drinking water
during or after a
meal actually aids
digestion. Water is
essential for good
health. Water and
other liquids help
break down food so
that your body can
absorb the nutrients.
Water also softens
stool, which helps
prevent constipation.
Protein
- Your body needs protein to stay healthy and work the way it should. More than
10,000 types are found in everything from your organs to your muscles and
tissues to your bones, skin, and hair. Protein is also a critical part of the
processes that fuel your energy and carry oxygen throughout your body in your
blood.
Lipids
- Lipids perform three primary biological functions within the body: they serve as
structural components of cell membranes, function as energy storehouses, and
function as important signaling molecules
Carbohydrates

- are your body's main source of energy: They help fuel your brain, kidneys,
heart muscles, and central nervous system. For instance, fiber is a carbohydrate
that aids in digestion, helps you feel full, and keeps blood cholesterol levels in
check.

Nucleic Acid
- Nucleic acids are the most important macromolecules for the continuity of life.
They carry the genetic blueprint of a cell and carry instructions for the
functioning of the cell.

Enzymes
- Enzymes are biological molecules (typically proteins) that significantly speed up
the rate of virtually all of the chemical reactions that take place within cells. They
are vital for life and serve a wide range of important functions in the body, such
as aiding in digestion and metabolism.