Activity No.
2
My Plate
Name: Karl Michael E. Cabañog Date Due: September 26, 2020
Section: Block 260 (H78) Date Submitted: September 26, 2020
Instructor’s Signature: ___________________________ Score: ________________
INSTRUCTION: Prepare your regular meal/s and take a photo of it. Write a report out of it,
ensuring all guide questions are being answered:
1. Introduce your meal/s. Is it always prepared by you or by someone?
My breakfast regularly consists of:
1 piece of fruit – usually banana, mango, or oranges
1 serving of puree – usually carrot, pumpkin, or tomato
2 cups of rice – plain, white
2 servings of viands / main dishes – are usually easy-to-cook foods. They can
be:
o Canned goods – canned tuna
o Processed meat – hotdog, nuggets, ham, bacon
o Fried foods – egg, dried fish, fried chicken, fried fish
1 glass of water
1 glass of Mott’s apple juice
My lunch regularly consists of:
2 cups of rice – plain, white
1 piece of fruit – usually banana, mango, or oranges
1 serving of viand / main dish – usually high in protein and are not easy-to-cook
(e.g. humba, beef bulalo, shrimps, sweet & sour fish)
2 glasses of water
My dinner regularly consists of:
2 cups of rice – plain, white
1 serving of puree – usually carrot, pumpkin, or tomato
1 serving of viand / main dish – usually a soup that contains fish / meat and
vegetables (e.g. law-uy, chopsuey, and pinakbet)
1 glass of water
1 glass of milk (at the end of the meal)
I usually prepare and cook the meals in our family since I am the one in charge
for cooking, while my other siblings do other chores like dishwashing and maintaining
cleanliness. That is why I usually wake up 5 AM in the morning to start making our
breakfast. For this activity, I’ll be using the meals that I prepared and ate last Tuesday
(September 22, 2020).
For breakfast, I indulged myself with 1 piece of banana, 1 serving of carrot puree,
1 canned tuna (Century Tuna), 1 scrambled egg, 2 cups of rice, 1 glass of apple juice,
and 1 glass of water (yes, I eat a lot, especially in breakfast).
For lunch, I enjoyed eating 1 piece of mango, 3 pieces of steamed pork siomai
(large), 2 cups of rice, and 2 glasses of water.
For dinner, I delighted myself with 1 serving of tomato puree, 1 serving of
ginisang string beans, 1 serving of fish lao-uy, 2 cups of rice, 1 glass of water, and 1
glass of milk.
Breakfast Lunch
Dinner
2. How often do you eat it in a week? Is it your favorite dish/meal?
Strictly speaking, our meals usually vary. For example, in some breakfasts, I
have ham or bacon for breakfast instead of canned tuna; and eat oranges instead of
banana. The same can be said with my meals for lunch and dinner. Thus, the food
combinations per meal are usually unique and never repeat in a week.
Instead, I will be sharing how frequently I eat a certain food in a week. For the
banana, I eat it 5 - 6 times a week (it’s my favorite fruit). For the mango, I usually eat it 4-
5 times weekly. For the carrot puree, I eat it 5 - 6 times a week. For the tomato puree, I
consume one serving every day since I really like the taste of it – the harmony between
its sweet and sour flavors makes my tongue dance with joy. For canned tuna, I usually
eat it twice a week. For the scrambled egg, I eat it 3-4 times weekly. For the siomai, I
only eat this around once every two weeks. For the ginisang string beans, I eat 1 serving
twice weekly. For the fish lao-uy I eat it 3 - 4 times a week. Rice is almost always
present in my meals, considering the fact that I am a rice eater. In a month, having a
meal without rice only occurs 2 – 3 times. Every day, I drink 1 glass of apple juice during
breakfast and 1 glass of milk during dinner. Lastly, I also drink 1-2 glasses of water
every meal.
For the three meals that I ate last Tuesday, September, 22., 2020, I was able to
eat my favorite fruit (banana) and my favorite brand and type of juice (Mott’s apple juice).
It is always my pleasure when I eat scrambled egg, canned tuna and pork siomai;
however, none of them are my favorite viand. The fish lao-uy is one of our go - to meals
for dinner because of its high – nutrient, low - fat content. Just to share, my favorite food
is pork liempo and baby back ribs, (served only on special occasions).
3. Do you consider it as a balanced diet? Why or why not?
I think that each meal I have is considered a balanced diet because they each
cover all the three core food groups – go, grow, and glow. For the “go” foods, I have the
rice (a source of carbohydrates). For the “grow” foods, I have the milk (also a source of
calcium), scrambled egg, steamed pork siomai, fish lao-uy, and the canned tuna
(sources of protein and fats). For the “glow” foods, I have the banana, mango, tomato
puree, carrot puree, and the vegetables included in fish lao-uy (sources of fiber, vitamins
and minerals). Furthermore, I have the apple juice (also a source of vitamins) and water
for hydration. As mentioned, all the six classes of nutrients are present in my daily
meals. My meals also fit the description of a healthy plate based on the “Pinggang
Pinoy” food plate model.
4. How did it contribute to your current health status?
Right now, during quarantine, I think my daily diet made me gain a few pounds,
partially because of the fact that I haven’t moved and exercised much compared to the
time before quarantine. A sedentary lifestyle is bound to make me gain some weight.
However, I think that my diet is still healthy because I don’t eat fatty foods too much, and
all my meals are packed with vitamins, minerals, and antioxidants. My diet also helped
me perform my daily activities easily and without fatigue. In conclusion, this regular diet
composition may be one of the reasons why I am optimally well and healthy right now.
5. Would you encourage your meal/s for consumption? Why or why not?
Generally speaking, I think that I would encourage my daily meals for
consumption because it contains the essential factors needed for a balanced and
healthy diet. These are carbohydrates, fats, protein, vitamins, minerals, antioxidants,
fiber, and water. However, there are cases in which I don’t encourage this meal. For
example, if that person needs to have a low-carb diet (e.g. suffering from type 2
diabetes), then I suggest reducing the amount of rice in my meals a little. Rice is rich in
carbohydrates, which are broken down into sugar and then absorbed into your
bloodstream, thus increasing blood sugar levels. However, other than that, I encourage
my meals for consumption by healthy people. Aside from the fact that they are rich in
nutrients, they are also very delicious and provide an array of tastes (the sweet taste
from the fruits, the umami and salty tastes from the viands, and the sour taste from the
tomato puree. Therefore, blandness is never an issue in my meals. Lastly, my meals
may be healthy and tasty, but they shouldn’t be religiously followed daily because
moderation and variety is still important. People may change some parts of the meals as
long as the substitute has the same or greater nutrient density.
