ASSIGNMENT

LIWANAG, SHIELA MAE D.

Name: _____________________________________________Date: SEPT. 28, 2020
____________________
MARK JOHN SAZON
PE Professor: ______________________________________ MONDAY 1PM TO 3PM
PE Schedule: ________________

1. Define and explain the MyPlate and give examples.

-MyPlate is a nutrition guide published by the USDA Center for Nutrition Policy and Promotion. MyPlate is a food circle that is divided into sections for vegetables,
fruits, grains and foods high in proteins. It is a very helpful food guide that can help teach the parents or families on what nutritious food or balance meals their
children needs.
For example:
People with PCOS should choose to eat high fiber foods, fish and vegetables.
Children needs to eat proteins, fruits, vegetables, grains and dairy.

2. What is Dietary Plan?

-It is a plan where in we achieve things by doing or eating the foods we have planned in detail beforehand. This includes daily meal plans, food purchases, and daily
calories intake. Dietary Plan is also very helpful for people who wants to maintain their health or lose weight. Planning dietary plan is not difficult but for us to
actually follow through it so people should work hard if they want to achieve their goal.

3. Create a one Month Dietary Plan

-Next page
 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

BREAKFAST: BREAKFAST: BREAKFAST: BREAKFAST: BREAKFAST: BREAKFAST: BREAKFAST:

Lugaw with Chicken Breast and Scramble eggs with spinach, 2 sweet potatoes and avocado Fried Egg and toasted dilis w/ 1 Coffee with Brown Sugar and Calabasa and Malunggay 2 boiled eggs and a cup of
½ banana onions and malunggay, and cup brown rice wheat bread Noodles almond milk
wheat bread
LUNCH: LUNCH: LUNCH: LUNCH: LUNCH:
LUNCH: LUNCH: Potato and Vegetable Salad Fruits Steamed Calabasa and 1 cup Veggie Salad Nilagang Okra (Papakin)
Stir fried veggies and 1 cup Left over chicken breast and 1 brown rice
brown rice wheat bread DINNER:
Tawa tawa juice DINNER: DINNER: DINNER: DINNER:
DINNER: DINNER: Tawa tawa juice Tawa tawa juice Tawa tawa juice Tawa tawa juice
Tawa tawa juice Tawa tawa juice

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

BREAKFAST: BREAKFAST: BREAKFAST: BREAKFAST: BREAKFAST: BREAKFAST: BREAKFAST:

Champorado made with Dark Left over Champorado Tuna Sky Flakes and 1 cup of Cabbage and Carrot Salad Almond Milk Yoghurt and Sopas with Veggies Left over sopas
Chocolate coffee with brown Sugar Bananas

LUNCH: LUNCH: LUNCH: LUNCH: LUNCH: LUNCH: LUNCH:

Toasted Wheat bread with Fruits and Veggie Salad Egg Plant adobo and 1 cup of Chopseuy and 1 cup brown rice Tuna Sandwich (wheat bread, Sopas with 1 cup brown rice 2 boiled sweet potatoes
tomatoes and avocado brown rice tomatoes and cabbage)

DINNER: DINNER: DINNER: DINNER: DINNER:

Tanglad Juice Tanglad Juice Tanglad Juice DINNER: DINNER: Tanglad Juice Tanglad Juice
Tanglad Juice Tanglad Juice
DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

BREAKFAST: BREAKFAST: BREAKFAST: BREAKFAST: BREAKFAST: BREAKFAST: BREAKFAST:

Fried Egg with Veggies and 2 Sardines in Sotanghon 2 Boiled eggs Leftover Kimchi Fried Rice and Omelet with veggies and 1 2 egg frittata with sautéed Yoghurt and fruits
wheat breads Almond Milk banana spinach and tomato

LUNCH: LUNCH: LUNCH: LUNCH: LUNCH:

Sardines Pasta and fruit
DINNER:
Banana Oatmeal Smoothie
Sardines and 1 cup brown rice Kimchi Fried Rice and fruit Dragon Fruits LUNCH: LUNCH: Ampalaya with egg and 1 cup
Chicken Breast Veggies salad Caesar Salad with Tomato and brown rice
Potatoes
DINNER: DINNER: DINNER:
Banana Oatmeal Smoothie Banana Oatmeal Smoothie Banana Oatmeal Smoothie DINNER: DINNER:
Banana Oatmeal Smoothie DINNER: Banana Oatmeal Smoothie
Banana Oatmeal Smoothie

DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28

BREAKFAST: BREAKFAST: BREAKFAST: BREAKFAST: BREAKFAST: BREAKFAST: BREAKFAST:

Carrot Bread, banana and Leftover Carrot Bread and 2 Calabasa Bread and banana Leftover Calabasa Bread and Mushroom Soup with 1 wheat Warmed Almond Milk and Steamed Egg, green beans,
Almond Milk boiled eggs banana bread Apple Slices broccoli, and carrots.

LUNCH: LUNCH: LUNCH: LUNCH: LUNCH: LUNCH: LUNCH:

Steamed Salmon w/ Bell 2 cups of boiled mashed Steamed Tilapia with 1/2 cup Adobong Sitaw with 1/2 cup Bulalo with many vegies and Sinigang na Bangus with 1/2 Sweet and Sour Tilapia with ½
peppers and 1/2 cup turmeric potatoes and steamed fish turmeric rice turmeric rice 1/2 cup of turmeric rice cup turmeric rice cup turmeric rice
rice

DINNER: DINNER: DINNER: DINNER: DINNER: DINNER: DINNER:

Tanglad Juice Mashed Potato Tanglad Juice Tanglad Juice Mushroom Soup Steamed Fish and Vegetables Baked carrot fries
Salad

DAY 29 DAY 30

BREAKFAST: BREAKFAST:
Banana oatmeal shake and 1 Lean Ham and Egg Sandwich
wheat bread and 1 boiled egg
LUNCH:
LUNCH: Garlic Loaded Chicken Adobo
Chicken breast, steam Rice
vegetables and ½ cup brown
rice

DINNER: DINNER:
Tanglad Juice Tanglad Juice