GIO A.

AMADOR OCTOBER 4, 2021

BSN 2101 NCM 105

ACTIVITY 1, 2 &3: MEAL PLAN

I: DESIRABLE WEIGHT
Sedentary: Bank teller (FEMALE)
114
Solution: DBW= 106+8 = = 52kg TEA= 52x30= 1,560
2.2
Round off = 1550 kcal

II: FOOD EXCHANGE LIST COMPOSITION

EXCHANGE HHM CHO (grams) CHON (grams) FATS KCAL

Food List
Vegetable 4
Veg A green 2 1 cooked 3 (1.5) 1 (.5) - 16 (8)
leafy
Veg b- starchy 2 1 cooked 6 (3) 2 (1) - 32 (16)
Fruit 2 varies 20 (10) - 80 (40)
Milk 1
Whole fat 1 varies 12 (12) 8 (8) 10(10) 170(170)
Low fat milk 0 4t 0 (12) 0 (8) 0 (5) 0(125)
Skimmed - varies 0 (8) 0 (180)
Rice/Rice 8 ½ cooked 184 (23) 16 (2) - 800(100)
substitute
Meat and fish 4 - -
Low fat 2 varies 16 (8) 2 (1) 82 (41)
Medium fat 1 varies 8 (8) 6 (6) 86 (86)

High fat 1 varies 8 (8) 10 (10) 122(122)

Fat 3 - 15 (5) 135 (45)
Sugar 2 - 10 (5) 40 (20)
CHO:235g CHON:59g Fats: 43g Total: 1563

TEA: 1550 (1500 TO 1600)

CHO 60% = 1550kcal × 60= 930/4 = 235g 194 8.4347826087 235-240g 10 2
CHON 15% = 1550kcal ×15= 232.5/4 = 60g 33 4.125 55-65g
FATS 25% =1550kcal × 25= 387.5/9 = 45g 17 3.4 40- 50g
 III: FOOD DISTRIBUTION FOR BREAKFAST, LUNCH AND DINNER
FOOD EXCHAN BREA HHM LUNC HHM DINNE HHM A.M HH P.M HH MIDNIGH HH
LIST GE K H R SNAC M SNAC M T SNCAK M
FAST K K
Vegetab 4
le

Veg A 2 1 ½c 1 ½c - - - - - -
cooke cooke
d d
Veg B 2 1 - - 1 ½c - - - - - -
cooke
d
FRUITS 2 1 varies - - 1 varies - - - - - -

MILK 1 1 varies - - - - - - - - - -

RICE 8 2 1c 2 1c 2 1c 1 2 1 2
cooke cooke cooke slice slice
d d d s s
MEAT 4
& FISH
Low Fat 2 0.5 ¼ 0.5 ¼ - - 1 1 - -
slices slices slice
s
Med Fat 1 0.5 ¼ 0.5 ¼ - - - - - -
slices slices
High Fat 1 1 ½
slices
Fats 3 - - 1 1 tsp 1 1 tsp 1 1tsp - - - -

Sugar 2 1 1 tsp - - - - 1 1 tsp - -

IV: MEAL PLAN

BREAKFAST LUNCH DINNER A.M P.M MIDNIGHT
SNACKS
Cabbage Pan americano Carabeef meat Pancake Mallows avocado
(laman)
Fresh carabao’s Beef Caramel Ham sausage Jelly roll cake Powdered milk
milk
Sandwich spread Banana chip Grilled chicken Rice Cassava chip

avocado Cheese soft

Egg