EXERCISE 1 - ONE (1)-DAY MENU PLAN (Essential Food Nutrients) (70 points)

Nutrition is directly related to health and its effects are cumulative. Good nutrition is normally reflected by good health. Poor nutrition can result in poor
health and even in disease.

To be well nourished, one must eat foods that contain the six (6) essential nutrients: carbohydrates, fats, proteins, minerals, vitamins and water. These
nutrients provide the body with energy, build and repair body tissue, and regulate body processes. When there is severe lack of specific nutrients, deficiency
diseases may develop.

Directions: Plan a whole-day menu for yourself utilizing all the six (6) essential nutrients needed by your body. Use the sample table/template below. Snacks is
an option whether to take or not.

Example – Breakfast –Fresh Orange Juice, Fried Bacon, Hard-Boiled Egg, Toasted White Bread and Banana

Meal Menu Pattern Sample Menu (2 pts. each) Nutrients Present (2 pts. each)
Beverage (Hot/Cold) Milk Calcium, vit. A, D and B12, zinc
Meat/Fish/Poultry Fish(bangus) Fat(saturated), cholesterol, sodium, carbohydrates, protien
BREAKFAST Egg Rice Fat, carbohydrates, fiber, protien
Rice/Bread/Cereal/Pasta orange Vit. C and B1, potassium, fiber, folate
Fruit/Dessert
MORNING SNACK Bread carbohydrates
(option) water
Soup Tinola isda Protien, fat, fiber, sodium
Meat/Fish/Poultry Fish(bangus) Fat(saturated), cholesterol, sodium, carbohydrates, protien
LUNCH Vegetable camote tops Sodium, potassium, fiber, protien, vit. C, B-6, iron, magnesium
Rice/Bread/Cereal/Pasta rice Fat, carbohydrates, fiber, protien
Fruit/Dessert banana Potassium
Beverage (Hot/Cold) water
AFTERNOON Bread carbohydrates
SNACK (option) milk Calcium, vit. A, D and B12, zinc
Soup Tinola isda Protien, fat, fiber, sodium
Meat/Fish/Poultry Fish(bangus) Fat(saturated), cholesterol, sodium, carbohydrates, protien
Vegetable Camote tops Sodium, potassium, fiber, protien, vit. C, B-6, iron, magnesium
DINNER Rice/Bread/Cereal/Pasta ½ cup of rice Fat, carbohydrates, fiber, protien
Fruit/Dessert pineapple Vit. A,B6,E,K, calcium, iron, zinc
Beverage (Hot/Cold) water
MIDNIGHT SNACK
(option)