RECOMMENDED

PLATE OF FOOD
Consuming a variety of food everyday provides Fats and Oils
6 - 8 tsps.
the nutrients needed by the body such as eating
vegetables and fruits everyday to get the essential Sugar/Sweets
5 - 6 tsps.
vitamins, minerals and fiber for regulation of body *This recommended
pyramid is for the
process; fish, lean meat, poultry egg, dried beans Fish, Shellfish, Meat & Poultry, ages of 13-19(teens)
Dried Beans & Nuts
or nuts daily for growth and repair of body 2 1/2 servings
tissues; milk, milk products and other calcium-rich
Milk & Milk Products
foods such as small fish and shellfish everyday for 1 glass
healthy bones and teeth. Vegetables
3 servings
Fruits
With that, we urge you to take this plate of food 3 servings
as an example of the proper and efficient portion Rice, Rice Products,

sizes that could cater our needs of nutrients and

Healthy Eating,
Corn, Root Crops,Bread,
Noodles

minerals. 6 - 8 servings

Water/ Beverages
6 - 8 glasses

Note: You should also engage in physical activities like

swimming, biking, hiking, or household chores, do not
smoke nor drink alcoholic beverages

Wealthy Living
DAILY NUTRITIONAL
GUIDE PYRAMID
This pyramid acts as an outline that can
serve as a guide for healthy eating.
There is no single food that contains all
the nutrients that our body needs so eating NUTRITIONAL AND
a variety of food ensures that daily DIETARY FACTS.
nutritional needs are met. So, we recommend
on eating the following serving sizes of the BY:
ANDRIA AMOURE ESPEJO
labeled categories. LEA JARABE
GIO IVAN ATENCIO
 DID YOU KNOW?
WHAT ROLES DO THE MACRONUTRIENTS WHAT ROLES DO THE MACRONUTRIENTS
PLAY IN OUR BODIES? PLAY IN OUR BODIES?
- Coke contains roughly 10.6 grams of
Carbohydrates Lipids sugar per 100 milliliters. This indicates

1 3
are our bodies’ major source of are fats and oils that are important in that a 330ml can has approximately 35g
energy; It acts like a fuel that will help the diet as an energy storehouse, of sugar, or nearly nine teaspoons.
your brain, kidneys, heart muscles and chemical messenger, formation of - One of our guilt-provoking snacks that
nervous system to function. i.e. Fiber, cholesterol, regulate temperature we cannot awfully resist. A bag of
Sugar, and Starches, which aids and protect our body organs. our favorite potato chips. According
digestion, helps you feel full and
to Lindsay Malone, a registered
Symptoms of a Carbohydrate Deficiency: dietitian at the Cleveland Clinic,
keeps our blood cholesterol level in Issue related to vitamin deficiencies
Dry rashes a bag of potato chips is "a low-nutrient,
check. Impairment in the consummation
Hair Loss digestion absorption and metabolism of high-calorie snack." A normal 1.5-ounce bag
Symptoms of Carbohydrate Deficient Diet: A weaker immune system fat contains 223 calories, 14 grams of fat,
Headache Difficulty in concentrating and 221 milligrams of salt.
Fatigue Nausea
Nucleic Acid
Weakness Constipation
WHAT SHOULD YOU DO?

4
Bad breath Vitamins/ Minerals Deficiency are vital for cell functioning and therefore,
f o r l i f e . ( 2 t y p e s : DNA a n d R NA )
Many have said, "You can eat the exact same
Protein T h e y k e e p t r a c k o f h e r e d i t y i n f o r ma t i o n i n a
c e l l s o t h a t t h e c e l l c a n ma i n t a i n i t s e l f ,
number of calories as someone else, yet

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essential to build bones and body g r o w, c r e a t e o f f s p r i n g a n d p e r f o r m a n y have very different outcomes when it comes
tissues such as muscles. It also plays in s p e c i a l i z e d f u n c t i o n s i t ’ s me a n t t o g o . to your health and weight." In particular, all
metabolic reactors, immune response. Symptoms of a Nucleic Acid Deficiency : of us need to demand a more sophisticated
and unique approach when it comes to our diet.
Protein provides a source of energy to Involuntary muscle movement Arthritis
Neurological impairment Impaired kidney function Because we are more liable and held responsible for
assist cellular repair, form blood cells
Mutilating behaviors our own body, fitness and wellness. Preferably, we
and more.
should take our time in maintaining a healthy body
Symptoms of a Protein Deficient Diet: by making sure to regularly partake in physical
WHAT BENEFITS DO YOU GET IN
activities such as sports and exercises,
KNOWING THIS?
Skin, Hair and Nail Problems Risk of Infection
Loss of muscle mass Fatty Cover eating proper meals that provides nutrition,
Increased risks of fractures May inhibit improper body Macronutrients, also known as macronutrients, are avoiding vices, etc.
Increased Calorie Intake growth in children
vital nutrients that the body requires in big amounts
to stay healthy. Macronutrients supply energy to the
body, aid in illness prevention, and allow it to
function properly.