Professional Documents
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Lean meats and poultry, fish, eggs, Milk, yoghurt, cheese and/or
tofu, nuts and seeds and alternatives – daily serve
legumes/beans – daily serve Milk, yoghurt and cheese should mostly be
One standard serve is (500–600 kJ): reduced fat.
65 g cooked lean red meat such as beef, One standard serve (500–600 kJ) is:
lamb, veal, pork, goat or kangaroo (about 1 cup (250 ml) fresh, UHT long-life,
90–100 g raw) reconstituted powdered milk or
80 g cooked poultry such as chicken or buttermilk
turkey (100 g raw) ½ cup (120 ml) evaporated milk
100 g cooked fish fillet (about 115 g raw 2 slices (40 g) or one 4 x 3 x 2 cm cube (40
weight) or 1 small can of fish g) of hard cheese, such as cheddar
2 large (120 g) eggs ½ cup (120 g) ricotta cheese
1 cup (150 g) cooked dried or canned ¾ cup (200 g) yoghurt
legumes/beans such as lentils, chick peas 1 cup (250 ml) soy, rice or other cereal
or split peas (preferably with no added drink with at least 100 mg of added
salt) calcium per 100 ml.
170 g tofu
30 g nuts, seeds, peanut or almond
butter or tahini or other nut or seed
paste (no added salt)*.
*Only to be used occasionally as a
substitute for other foods in the group.
Manage Portions
Milk, Champorado,
Toasted Bread, Wheat
choco bread & apple
Choose to drink
Water & Milk
Lunch Meal Supper Meal
Wellness ay Pag-alaga
sa Planeta
Keep Good Hygiene
Good Food Hygiene for Kids: Hand Hygiene for Kids
Unhealthy food habits can cause food Washing hands frequently can reduce the
poisoning and lead to conditions chances of contracting diseases such as
like diarrhoea, vomiting, or stomach diarrhoea. The simplest way to practise hand
pains. As a parent, you need to ensure hygiene is by teaching your child how to wash
hygiene is intact when preparing, serving, hands thoroughly.
or feeding food to your child. Hygiene for kids includes keeping their hands
clean at all times. Let your child form a habit of
washing his/her hands every time they:
Use the bathroom
Play outside
Clean the house
Touch an animal
Meet a sick friend
Sneeze or cough
Are about to eat something
Are done eating their food
Come home from outside, whether the
school or park.