NCMA 215

NUTRITION AND DIET THERAPY

COURSE TASK 5 : LECTURE MODULE WEEK 3

BREAKFAST EXCHANGE CHO CHON FATS CALORIES

1 cup of steamed rice 2 46 4 0 200

2 pieces Longanisa 2 0 16 20 244

1 piece banana 2 20 0 0 80

1 cup Fresh Milk 1 12 8 10 170

I. Compute your food exchange list based on what you have eaten in
your breakfast, lunch and dinner.

LUNCH EXCHANGE CHO CHON FATS CALORIES

2 cups of steamed rice 4 92 8 0 400

2 pieces fried 2 0 16 12 82
Galunggong

1/2 cup of cooked Mungean

Sprout (toge) 1 3 1 0 16

1 slice of watermelon 1 10 0 0 40
 DINNER EXCHANGE CHO CHON FATS CALORIES

1 cup of steamed rice 2 46 4 0 200

6 pieces of cooked squid 2 0 16 2 82

3 pieces ripe papaya 3 30 0 0 120

II. Download a research article on any topic about Food Pyramid, Food
Exchange list, Food labels, and Nutritional Guidelines for Filipinos from
ScienceDirect.

All of us today are facing an increasing array of nutritional challenges due to

the way in which we eat, what we eat, how much we eat, and the way that we
live our lives. Eating a right amount of food may sound daunting, but for many,
just a few small challenges can make a big difference to our overall health.
When we talk about balance diet, the first that came in our mind is the food
pyramid. A food pyramid, is a pyramid shaped guide of healthy foods divided
into sections to show the recommended intake for each group. The first food
pyramid was published in Sweden in 1974. The most widely known food
pyramid was introduced by the United States Department of Agriculture in the
year 1992, was updated in 2005, and then replaced in 2011. Originally, the
food pyramid was invented because of the high food prices in 1972, and it
was to deliver the idea of “basic food” that were both cheap and nutritious.

As we go through the pyramid, there is actually about six classes of food. At

the base of the pyramid, is where the carbohydrate is. It takes the biggest
area of the pyramid compared to other classes of food. This is because,
carbohydrates provide the most energy to our body. Therefore, we need to
consume carbohydrate liberally. The recommended amount of serving for
carbohydrate is about 6-11 serving a day. Next, we go to the vitamins and
dietary fibre. Vitamin is essential to our body to protect the body from various
types of diseases and maintain the health of the body and it is divided by two
categories: water soluble, Vitamin B, C and fat soluble Vitamin A,D,E and K.
Dietary fibre is made up of cellulose which cannot be digested by the body. It
is required in small quantity as it is use to prevent constipation. The
recommended serving for each group is 3-5 serving a day. Now, we move to
the upper level, which is called the protein group. Protein is required for
bulding new cell for growth and to replace damage tissue. Basically, protein is
made up of carbon, hydrogen, oxygen, and nitrogen. Lack of protein may
cause a person to have kwashiorkor. It is necessary to take protein 2-3
serving per day. Last but not the least, the fats group. Fat is the group of food
that we need to consume sparingly. This is because, fat has the most slowest
rate of digestion. Fat functions as heat insulator. It also provide energy and
function as a protector for the internal organ such as heart and kidney.
Therefore, food pyramid is a great guide to good nutrition, it will help keep you
on track to make sure you’re achieving your nutrition goals.

https://www.sciencedirect.com/topics/food-science/food-guide-pyramid