NUTRITION

1.
Breakfast Sample Diet

Fruit Ripe Avocado

Main dish/Entrée Teriyaki Chicken Thighs
Vegetable dish Garlic Sautéed Spinach
Cereals Steamed Brown Rice
Beverage Soy Milk

Lunch Sample Diet

Soup Oyster Stew

Main dish/Entrée Beef Adobo with Liver
Vegetable dish Stir Fried Peas and Corn
Cereals Steamed White Rice
Dessert Fuji Apple
Beverage Water

Supper Sample Diet

Soup Mushroom Soup

Main dish/Entrée Fried Bangus
Vegetable dish Chopseuy
Cereals Steamed Brown Rice
Dessert Coconut Peanut Butter Cake
Beverage Water

2.
According to a study, adolescents are prone to micronutrient deficiency, especially in
iron and zinc increases the possibility of having anemia and a low immune system.
Therefore, this one-day diet plan contains adolescents’ necessities to prevent iron
and zinc deficiency which may be used for their maximum well-being. For breakfast,
start the day with healthy fat (avocado), source iron, vitamin C, and B6 (sautéed
spinach); protein (teriyaki chicken thighs) paired with calcium and protein (brown rice
and soy milk). The lunch is composed of soup high in zinc; the main dish and
vegetable dish have minerals (iron), vitamins (B vitamins), and protein; the dessert
has vitamins and antioxidants; the meal also has water as a beverage. The supper
soup also has protein paired with the main dish and contains minerals; the vegetable
dish comprises vitamins and minerals; the carbohydrates are in the form of steamed
brown rice; for dessert, it has fat and protein as well; water as a beverage.