wie OQ< 2.2 Oz Su 34 = Neo d Technology t of Science an FOOD AND NUTRITION RESEARCH INSTITUTE Departmen eMANDATES Based on EO, 366, November 13, 2009: * Undertake researches that dofine the citizonry’s nutritional status, with reference to the mainutrition problem, its causes and effects; + Develop and recommend policy options, _ strategies, Programs, and projects which address | the malnutrition problem for implementation by appropriate agencies; and * Diffuse knowledge and technologies in _ food and nutrition and provide S8T services to relevant stakoholdors. MISSION As the load agency in food and nutrition tesearch and dovolopmont, the DOST-FNRI's mission is the: + Provision of accurate data, correct information, and innovative technologies to fight malnutrition, VISION Optimum nutrition for ail Filipinos, socially, and — economically empowered through scientifically sound, environment-friendly, and globally compotitivetechnologies. QUALITY POLICY We are committed to. provide products and services in food and nutrition to all stakeholders in accordance with the applicable statutory and regulatory requirements with the highest standards of quality and reliability within our — capabilities and resources to plan and implement actions to address risk and opportunities, and to continually improve the effectiveness of our QMS at all times. CORE VALUES E xcelience A ctiororiented Teamwork S incorityMessage from the Scerefary Warmest greetings from the Department of Science and Technology (00st)! ‘The DOST adheres to its vision of providing world-class science based and data-driven solutions that can lead to increased productivity and enhaneod quality of lf for Filipinos. eis wel ‘acknowiedged and proven that research. science, technology ‘and innovation, are crucial for national development ‘One research and science-based output of the DOST'e Food ‘and Nutrition Rosoarch Institute (FNR)) is the Expanded Notional ‘Nutrition Survey (ENNS). Based on the ENNS, four (4) out of ten (10) Filipino adults are overweight and obese. One ofthe identified main ‘calises of overweight and obesity ie increased in consumption fof energy-donse, high-eugar, and high-fat artificial foodstuffs ‘commonly known asjunk foods” during snacking ‘Snacking, for some, is an opportunity to consume and satisfy ‘cravings in between regular meals. A typical Filipino merionce Js composed of cartohydrate-rich foods, ried foods, and swoot foods. As Filipinos have ¢ natural curiosity for exploring something new and keoping up with the global trends in the markot. a ‘domanc-oriented food innovation for the diversification of food ‘options is needed, Moreover, sugar-sweetened beverages were found to be linked to increased energy iteke andl woight gain. Hence, ther Ts @ heightened clamor for healthier beverages to replace sugar” Sweetened beverages which convinced the DOST-FNt to develop {Gent Guide Calendar (M6C) featuring reciposon hoalthy snacks ‘and beverages for adults, This initiative is aligned to the DOST-FNR''s Strategic Plan (2020- 2024) and other national srotopies such as Presigent Ferdinand Marcos Jrs 6 Point Agenda, ono of whichis toTackle Heat. the Ambigyon Natin 2040, the Piippine Pion of Action for Nutrition (GaN). the. Doparmont of Halts. Notional Unified. Hoth Research égonda (NUH), Harmonized National RED Agence (2017-2022), RED Needs for 2022 of the Stakeholders, and the Sustainable Development Goce land 3 on zero Hungor and Good Hecith and Wl beng. ‘The 2023 MGC features nine (8) healthy s quenching beverages to give you a nourish FNRI-devoloped snacks may help maintain sugor levels. give adeltional anergy ancl nut ‘utdaily tasks and reduce apatite avoid overeat ‘meat Likewise, the beverages contain vitamins, minerals, ant ‘and hava low ealorie content. Tha ealenlar alsa features Fegianal, indigenous, and international cuisine twists, funct foods, and plant-based foods. Overall. these rocipes are easy-t prepare. conveniont to consume, and most importantly they also hlp address food insecurity, We are confident that these recipes and the 4-woek, 7-day eyele ‘menus in the 2023 Menu Guide Calendar will help Filipino adults ‘and allied health workers to work towards addressing unhoalthy snacking. As one DOST, we will continue pursuing its mantra of bringing Science to the People thraugh innovative food and hutrition research and development, and scionce and technology services, #OneDOsTAU! sang mapagpalang Pasko at mabiyayang Bagong Taon po ‘sa.ating lahat! {TO U. SOLIDUM, JR, PhD. retary Department of science and TechnologyFilipinos love to eat and we are ane ofthe few that have multiple meal frequencies in a day. Itie ne eecret that part of the routine fe eating snacks as a way of taking @ break at home, work, school or wherever they are. Snacking with Beverages replonishes the utilized energy in ‘accomplishing the activities of the day. ‘The alterations in meal frequencies, meal behaviors and meal timing ‘have beon influenced by the current pandemic. intakes of food high Incalories thet are known to have deficiency in proper nutrients have increased in addition tothe absence of exorcise or physical activtios. ‘There is a nead to address overweight ond obesity because these cre contributory factors to the development of non-communicable disoases (NCOs) ‘The selection of different snacks and beverages increased with the varying preferences of people in tha past yeors. Food innovations ‘fe required in ensuring that people are coneuming delicious and ‘nutritious foods including snacks and beverages, to continue meoting the fast-changing and emerging proferences of Flipinos in the Now Normal tie with groat pride that we present to you the 2023 Menu Guide Calendar devoloped by the Department of Scionce and Technology ~ Food and Nutrition Research institute (O0ST-FNR)). Bearing the theme, “Healthy Snacks and Beverages for Adults’, the calendar encourages Filipino adults to make informed decisions towards healthy eating to pprovent overnutrition and NODS. Thisyoar's calendar foaturesatotal of IS snackrecipos and beverages to make the usual merianda more nutritious and at the same timo ‘more appetizing to enjoy. The ingredients featured in the calendar include malunggay, turmeric, guyabano, eweetpotato ond many ‘more locally-available ingredionts. ‘The recipes featured in this calendar considered the nutriont contont for nutritious and healthy choices; sensory acceptablity making the snacks and beverages doliclous and satisfying; Gost and availabilty of ingredients; time and case of preparation, and for the enjoyment fof the whole family lfostyl. Remember that no single food can prove ail é Needs, 0 eating a variety and the rightamount portant. Lotus welcome 2023 by continuing te live as wolt-nourshed, heat and moro productive citizens who will contribute to the née progress, Eat right, stay safe and be healthy. Mabuhay! mi CORSECG On mo. Director V ana Scientist IVAbout the Calendar “Merionda” is part of Filipino tradition that is ‘consumed during breaks or resting periods, i J @ source of atditional nourishment needed to perform daily activities. On the other hand, beverages are consumed as source of fluids which ‘are important for the temperature control of the ‘body. physical performance, and digestion, Properandadequatesnackingcanprovideenough calories in between main meals to maintain the normalblood glucoselevels.Conversoly, beverages. can also be prepared with more micronutrients without significantly contributing to satiety while fonsuring adequate amounts of fluids. Howover, ‘snacks dnl beverages, if consumed in excess and ‘of poor nutrient quality can increase the risk of developing problems like overweight and obesity, diabetes and other non communicable diseases. ‘The 2028 Menu Guide Calendar focuses on snacks Gand bovorages for adults that are inspired by Various ulsines. gles homage to tredtional Tecipes and uses local ingredients to increase the hutttional value, The snack recipes contain 220 250 tlocatries (kea) while the beverage recipes provideloss than 40 kcal except for drinks with milk ‘Additional information on the origin ofthe recipes facts and nutritional valve are included in the calender. The percentage. shows how much a serving of the recipe contibutes to the Phil Daily Reference intakes (POR) of iron, calcium, vitamin A and C of 18-28 years old, male. Froe sugars were added in minimal amount and! the tovals fall within the recommended intake of loss than 10% of tho total calora roquirement of adults Food items that contain functional health benefits such @s antioxidants “and cholosteroF lowering ‘Compounds were also incorporated in he recipes. ‘The recipes can be easly prepared at home using basic kitchen equipment. the cost por serving of the recipes ranges from Php 750 to Php 3425, Tose were estimated based on the market pricein Bicutan, Taguig City (uly-October 2022). The cost may change depending on the location, soason, ‘ond cuppiies. Recipes were also developed with possiblity for business adoption in mind so that it ‘can be sold and provide healthier options for the Consumer market Using in-season ingredients con Feduce oversupply and lower cost of production to inerease economic gains. Ingredients can be substituted with other clternatives depending on ‘availabilty and preference. Other features of the calendar include a 4-wook 7-day cycle menu and nutrition articles about in- season fruits, healthy snacking and. growing your ‘own food, among others. The calendar encourages the consumption of healthier options and move away from consumption of energy-dense, high-sugor, and high-fat foods This oot will also give way t Filipino ingenuity in using different local culsines and ingredionts for health and economic benefit,For the dumplings: Toup | Pork, kasim, ground Wécup | Gare, chopped Waeup | Onion, red, chopped Teup | Kamote, orange, grated %eups | Kamote tops, green, leaves & stom, chopped tpe | Fag, chicken, beaten tsp | sait iodized Yet=p | Black pepper. ground 25 pes | Siomai wrapper, ound, 8em For dipping sauce: Wacup | Soy sauce 2Tbsps | Calamans! juice freshly squeezed Eo 1. Inaabowi, combine pork gai, onion, kamote, kamote tops, ‘egg, cit and pepper. Mix thoroughly. 2. Divide the mixture into 25, approximately 1 Tbsp (18 g) Place « portion of the meat mixture at the center ‘of the wrapper. Folin half and seal the edges by pressing with fingers. Fold again in half and press both ends together. Repeat this fr the rest ofthe mixture, 3. Inasteamer with boiling water, place dumplings and steam for 8 minutes, 4, Inabow,, combine soy eaiee and calamane’ juice. 5. Sorve dumplings with I Tbsp ofthe dipping sauce. PTimuen en eurn) Protein a9 249kcal | ft __ss corbehyarates 1359 sen the Pipe Dietary Relarnce note (Pom) rie 29 year cl ale Serving size Spes Number of servings 6 Preparation time 20min Cooking time lominealia ONY Te a2 Day 8 9 10 6 2 13 14 15 16 $17 #=%18 119 20 21 22 23 24 25 26 27 28 29 30 3ieee 2%cups | Coconut water ITbsp | Calamansi juice, freshly squeezed Itsp | Honey* tsp | Salt, iodized 2%cups | Water, cold + Inapitcher, combine all the ingredients. Serve cold, Protein og 31keal cae 03g ‘carbohydrates 79 alti Wen [WEA Rea "oes onthe Pippin etary Rolrence ntatae (PO) fo 228 yaar ok malefebruay def a oer eee 1 2 3 4For to toknonong Forth soo Spee fou.cs been. bolder cup | Onion.red, chopped ateeps | Cometarch uate | vececrecelt 2rosps | aepurpce fur Tea | Sugar row eo coos Itsp | Salt iodized ing “a vitsp | Black pepper, crushed ‘tsp | Blackpopper ground .20P | Ccumpor quater ext Keep eeceomecran ees 1% cups | Lato, seaweed, cleaned, se ry ape | Fag enlcken beaten aresps | water 2ncupe | cooking ot Een 1. Coat the boiled eggs with comstarch, Set aside, 2. Ina bow, combine flour, cornstarch, salt, and pepper. 3. Ina separate bow, combine food color, egg. and wator. Combine the two mixtures together. 4, Coat the boiled eggs with the mixture, 5. Ina pan, heat ol Fry the coated eggs for 2minutes, et aside. Forthe salad: 6. Ina bowl, combine onion, gatic, vinegar, sugar, salt, and black pepper. Mix well. Add the cucumber and lat. 7. Serve tokneneng with the saladon the side. DTN nen) Prot 359 246kcal fet Carbohydrates 198g ‘xeontalont “Roses on he uppine Data feerencenttar POR) fo 928 yaar male Serving size Ipc egg+ cup salad Number of eorvings 5 Preparation time 25mine i Cooking time tomine ‘lla 2023 aA 19 20 21 22 23 24 25 26 27 28 29 30 31Teup | obstnous ee four soup | sugarbrown xreup | Covonuteream, pure arbeps | Butter. metod teup | coconut meat young, stripe exp | Corot, grated ropes | sancnateat heated 0x85") 1. Inabowl.combine glutinous rice and sugar. Add the coconut ‘cream, butter, coconut meat and carrots. flond well 2. Divide the mixture by 10, approximately 2 Thsps (40 grams), 3, Pour a portion in the canter ofthe banana leaf. Fo the top ‘and bottom part ofthe leaf, seal both sides by folding towarde the bottom, Repeat thie for the rest ofthe mixture, 4. Ina pan or grille, grill the tupig for 8 minutes on each side over low heat. 5, Letit cool before serving, Pines ena Protein 289 235kcal ng Carbohydrates 2099 ‘Keontautone commas! wont | vu'atian [iwc iia or —28 yor me Serving size 2pee Number of servings 5 Preparation time 20min Cooking time 38min7 Lecipe triviw “Tang ea daleacy wrapped h banana leaves arghathg inpaatwestorn on Sigeay ms wih gui wee Scant rik and young ‘Seonet srs saree elsed Te 2023 enhance its beta-carotene content and color. Ne ] 2 3 4 5 Thursdey 7 Friday © Soturdey 10 6h 2 #13 14 «15 + Eoster Sunday + Araw ng. 1 117 #18 19 20 21 22 23/3094 925 26 27 28 292%cups | Watermelon, sliced 2eups | Upo, raw, grated 4sachets | Stevia powder* (oa gper sachet) VKeups | Iee,crushed “canbe sbstited with gor or other sweeteners ess + Inablender, combine all ingredients. Blond until smooth, Serve cold. Tinea) Protein 059 38 kcal = 029 Carbohydrates 84g eontnaiont cau «| won ot] VRA& | vee oem ed onto Filpine Distr Raeronenttes (POA) e829 york mete Serving size oup, Number of servings 5 Preparation time 1Smins/M came Ta 2 7 8 9 10) 6 6h 2 13 4 1 146 #47 18 19 £420 21 22 23 24 25 26 27 28 29 30 = «31Tbsp | Cooking oi! 2teps | _atsuete soods Carlo, chopped Onion, red, chopped Longganisa Vigan or Lucban, mashed Papaya, green, cut into strips Black pepper. ground Rice paper. big Fag. quail 1. Inapan, heat ol, Add atsuete, Extract olfor I minute, Remove sods, 2. Add gatlio, onion and longganisa. Sauts for § minutes. 8. Add popaya and pepper. Cook for7 minutes. Remove from the pan and set aside. 4, Divide the mixture into 8, approximately /4 cup or 40 grams, 5, Diprice paper in water and lay't lat on « plato, Add a portion of the meat mixture below the middle and create well Crack? pieces of quail egg inside the wel Fold the rice paper ‘and geal the edges. 6. Inapan, pan grill empanada for 3 minutes on each sido, Protein 599 233kcal | ™* mala) Carbohydrates 209 “xeontiton*| ‘coicun 7x | won wi] vea wx] ve wx “Boned on he Pippin Gator eterncenokoe PRD or 29 years ad make Sorving size Ipe Number of eervings 5 Preparation time -20mins Cooking time 30mins12 Independence Day 26 6 7 8 13 14 15 XO) | PI]| 22 9Y/ | 9%} 9X 9 10 I Al 25h 4)Ti For the mungge filing: “4%cups | Water, for bolling 2Tbsps | -Munggo, groon, did ‘oup | Milk, condensod Forthe mochi - y.eup | Squash, boiled, mashed Vscup | lutinous rice four eup | Water rTesp | Cornstarch Eee 1 Inapot,combine water and munggo olor 5 minutes. 2. once the munggois cooked, ad the condensed ik Cook or minutes Set aside 2. na microwaveable container, combine squash, glutinous fee flour and water. Mix wel Mlerowave for 6 minutes or unt dough is formed 4. Divide the mixture into 10, opproximately Tbsp (90g) Flatten mochi and place tsp (7g) of munggo filing in the center. seal and shape into ail. Repeat this forte rest of the mixture Dust with cornstarch before serving - Protein 5a 221kcal_ | F* 129 Carbohydrates 458g ‘Catcium ws | won sx | va wx | vec ax Serving size 2pes Number of servings 5 Preparation time -25mins Cooking time a8mineJY, _ | MON | TUE | WED | THU | FRI | SAT 1 23/30 24/31 295 26 27 28 294% cups | Water, boiled wcup | Com coffee, powder weup | Sugar, brown Técups | Milk, fresh, warm. Seer 1 Inapitcher, combine hot water and corn coffee. Mix well and let it stand for § minutes. Filter the coffee. 2. Add sugar and milk, Serve hot. PTincn enna nun | - 42g 127keal_ | ** 389 Carbohydrates 19.8 g ‘keontbuton®| ‘calcu 22x | won ox | VkA 6x | vue ax 2:00 ha Plppine Detar Releronae nates (Pa) or 829 year 0K mols Serving size Teup Number of servings 5 Proparation timo 1S mins3 5 20 21 22 23 24 25 26 27 28 29 30 = =3ieup | Water, cold weup | chiaseeds, dried 2eups | uyabano, seeds removed 2eups | soy mik Toup | tee, crushed 2sachets | stevia powder (08 gper sachet) ‘can be substituted with sugar and other swesteners aT 1. Ina bowl, combine water and chia seeds. Set aside for minutes. 2. Inablender, combine all ingredients until smooth, Serve cold, 146 kcal ‘Keontrbatont “toed onthe Pippin Dar folrencentatae (POR fold 28 yor ok mole Serving size eup Number of servings 5 Proparation Time 1SmineFor the hummus: Teupe | Chickpeas, canned, drained (480 g per can) 2Toeps | Carte, pooled 2Tbsps | Peanut butter 2 Tbeps | Olive-sunflower oil lend* 2Tbsps | Calamansjuice, freshly squoczed tsp | Salt iodized ‘tsp | Black pepper. ground ‘weoup | Water, cole 2s pes | Carrot, unpecied, sticks (250gedibleportion) | (5x) 25pes | Singkamos, peeled sticks (2509 edibie portion) | (35x%") 1 Ina blender, place chickpeas, gartic, poanut butte, cl Ccalmansi, salt an! pepper. Blend while adding water slowly tothe mixture 2, Serve hummus with carrots and singkamae sticks on the side, Tinian und Protein a9 232keal | ** ae carbohydrate 2279 aeons cacken tos | von an | Wea won| wee ax "Baad onthe Pippin Deter Ratrnce oko POR) Yr 18 9 yee ld ole Serving size Sposcarrots, 5 pos singkamas + Keup hummus Numberofservings 5S Preparation time 20mine23 302 bsps | Cooking oil Tbsp | Garlic, chopped VTbsp | Onion, red, chopped eup | Pork,lean, ground xeup | Tomato, chopped weup | Com en cob, yellow, shredded vetsp | Thyme wtep | Salt iodized vatsp | Black pepper. ground Opes (logeach) | Lettuce, green, cleaned eT 1. Inaapan, heat oil sauté gatlic, onion, and pork for 2 minutos. 2. Add tomato, com, thyme, salt, and pepper. Sauté for 3 minutes. Set aside, 2, Place 2Tospe of the meat mixture at the center of the lettuce. Serve. — [ate [2 = ns | scomevter *oved ontho Pippin Duty otorence tas POR) fo 9 70 yore mole Serving size 2pes of taco lettuce Number of servings 5 eno Preparation ime 1Smins bait Cooking time 1SminsNovember SOND aS All coal qa 2a) 7 19 20 21 26 27 28 8 15 22 This recipeis high in fiber from lettuce, corn, and tomate. Fiber has been proven to have ant-inflammatory properties and multiple hgaith benefits such as lowering cholesterol and the ak of heart 9 10 6h 16 17 618 252 A 2) 30 Bonifacio DayTeup | lutinous rice four soup | water Trbsp | Ubeftavoring pes | cheste, fed. (Sgeach) | Grtengin) ‘cups | Water, for bolting Youp | Coconut, grated sed into sticks veup | Sugar,coconut 1Tbsp | Sesame soods Sen 1. Ina bowl. add rice flour. Mix with water gradually untilitbecomes, Clay-lke dough. Add the ube flavoring. Mix wel 2. Divide the mixture by 15, approximately 1Tosp (15 g)-Flatten each portion and place cheese in the midal. Foto seal tho cheese inside and shape the dough into logs. Repeat this for the rest of the mixture. 3 In@pan, boil water. Cook the paiitaw for 6 minutes or untilit floats. Drain and set aside, 4, Ona plate, spread the grated coconut Roll eooked palitaw until covered. Serve palitaw with sugar and sesame seeds on top. Protein 479 222keal ft S| Carbohydrates Ea calcu os | won es | Vea ax | wee ox “tozelon the Philppne Dietary Relornce nate (PR) or -22 year ald mae Sorving size 2 pespalitaw Number of servings Preparation time 30mine Cooking time tominsLe re ia, it Dairy prod of calcium and protein which are important for movement and muscle growth, eee TUE VEDI THU FR SAT 3 4 5 6 7 8 9 Conception 10 ho 2 13 114 #15 #16 7 1 119 20 21 22 23 EYE Is; |X GY) OFS (GK) | HO Christmas Day Rizal DayFor the pesto: Teup | Kamote tops, sliced weup | Malunggay loaves Tbsp | Garlic, chopped 2Tospe | Peanuts, roasted xetsp | satt iodized “tsp | Black pepper. ground 2Tosps | olive-sunfiower oil end* 2Tosps | Water weup | Alt-purpose cream rtesp | cooking ofr fying Sslices (25 qeach) | sweetham Salieos (logeach) | Cheese, ited, cod Spee(@0g each) | Eancnced Nutrbun sicodin halt PROCEDURE 1. ina bloeer, blond kamote tops, malunggay. gare, peonuts sa pepper. ond wate. Set avid 2. inapantheat ol Pan-ry ham for 3 minutes each side. Set aside. 2, Inthe same pan, hoat peste sauce and cream. simmer for Sminutes, 4, Assemble the sandwich: Put 3 Tosps of pesto sauce on one side of the bread, put piece of ham and slice of choose. Cover it with the other sido of the broad. Protein 1559 489keal 99 | Carbohydrate 2199 “ona onthe Pippine Detar Reornce nts (FOR) fr 28 your mala Serving size Ipe Numberofservings 5 Proparation time 20min Cooking time ISmineINT a ae) eee U) 3 2cups | Water, for boiling ‘cup | Blue ternate flower 3cups | Water, cold 2Tbsps | Calamansiuice, freshly squeezed 2Tbsps | Honey* teup | Ice cubes pes | Yerba buena leaves * con be subetutod with sugar orathor sestonars PROCEDURE In pot, boll water and ternate for § minutes, Strain and remove flowers, Set aside to let it cool 2. napitcher, combine water, calamansi, honey, ternate extract, and ice. 8, Serve ona glass with yorba buena leaves on top. Plamen e rd 23 keal Protein 00g Fat o1g Carbohydrates 6.6 ‘xeontiution” won| vee 9x ‘osedontha Pitepine itary elerence tales (P08) for 20 yar mele Sorving sizo oup Number ofservings 5 Preparation time Smins Cooking time SmineTURMERIC MILK TEA WITH NATA DE COCO ‘cup | Water, warm sachets | Milk, powdered (33g por sachet) ‘kcup | Turmeric powder 2y%cups | Water, cold teup | ice cubes Aoup | Nata de coco, cut into smaller cubes Ee 1 Inapitcher, combine warm water, milk, and turmeric powder. Mix well, 2. Add cold water and ice. Mix wel 2. Serve ina glass with 2 Thsps of nata de coco. Btn eure Carbohydrates 88g center cack 5x weno “trode mpg Faso (er yen ote Serving size eup Number of servings 5 Preparation Time tomineCYCLE MENU WEEK 1 SUN Ponkan Homemade pork tapa with Papaya atsara eoilediee Hot choco Biko Upo- ‘malunggay soup Roasted chicken Boiled rice Buko shake cassava cake Sauteed ‘chickpeas with Fengkong ‘and ground pork Boiled rice Banana muffin MON TUE Ripemango | Friedsaba Friedfish filet | Ground boot Friedricewith | picadilo with mixedpeas | boiled ogg endearrets | Boiledrice caffe Mil Postoham sandwich | savin spin Squid bieo! sinigang na ‘exprose with | "pompano with sigarilyas kkamote tops Boiledriee ‘and eggplant Banana, akatan | Bolled rice Star apple hake Tokneneng with Iatesalad | Buko pie Egg drop soup Sayote and Pork humba saluyot soup with sitaw | Chicken sisig aoliedrice with tokwar Papaya shake | Boiled ice Sweetened Tangker WED THUR Apple chico Tung omelette | Porkadobo with flakes matinggay | Redegg Boiled rice Sliced tomatoes Hot choco: Garlic ice Toa Siopae Asado | Espasol Pork barbecue | Sinabawang Ginisang sitsaro | patola at Boiled ries ‘matunggoy Calamansijuice | chicken embutido Boiled rice Banana, fatuneian Maruya (Ginataang mais Whitebean | Beetigado with ‘soup with carrot and kolabasaand | peas kamotetop: | Boiled rice with fed ais Mango tert Boiled rice Gol-conut mame cc, Homemade ‘chicken tocino with slicod cucumber Boiled rice orange juice Tikoy rll Sauteed red kidney beans with langka andl ‘ground pork oiled rice Papaya tapioca pudding Paneit eabagan Pinaputok nar tilapia steamed ‘kangkong Boiled rice Saba con yolo SAT star apple Daing na pusit Ensoladang ‘along Boiledrice Coffoe with mitk Buttered corn ‘oneob Corcarrot ‘malunggay ‘soup Pork astofadio Bolledrice Watermelon julieo Pork- ‘sweetpotato with pechay ‘and abitewolae Boiled rico Chilled duneCYCLE MENU WEEK 2 SUN MON TUE THUR FRI SAT suna Watermelon | Applestices | Pear onan, fakotan | Ponkan Watermelon fried porkchop | Bistextogalog | Chicken Ground pork- | Beetpareswith | Mungo patties | Chicken Scrambled oggs| Stoamed ‘ongganisa | voggietorta | "soup Balled ica fhamanado 9 th Kamototops | Poxosemmer | Garittried rico | Mxod Cotfoo with mik | Squash fried tomatoes | polledrice solod Vogetables tice avarice Hotenoce | Boledice trea tee Tea Cortes Water witer oinangger9 | sponishbread | Kutsinta oiled saba | Binato an de coco suman sa bos Ba oo Sponishbread | Kutsint Boiled soba | Binatog Pan dk s bo Ginataang | creamy squash | Porkadobo with | sizingtoty | Carot- Chicken nasa! | Pork catoswitn tiopiawith | soup Kidneybeans | Vogotabie ‘mushroom | adooong ‘boons wo oko chicken andstow fore-kare | ereamsoup | kangkong Boledrice Biles rice ‘mectbals with Boiled rice soledrice | Fisniumpia” | old rica atendan Pineapple gravy Ripe mango Boledrice | Fruteocktal ealedtice Melon with Sticky mango bis ""condansod ‘ice mile gag! Honor | exapio Chicken | Puto with imperg ror ‘sandwich cheese: 4 1ubad ; 2 Totwa Crispy erabits | Bagnot Sinampaukang | cinataang | Porknitaga Fish oscaboche Cealdorota with | Ghopsucy | Pinokbot manokwith | gueywith | pochayend—_"withearrots oo Sarotsond | Bolledrice | Bolledrico Papayaandsit| Shrimp faba anal bl ellpepper | Natadacoco | Guyabano foaves Boledrice | Bolod rico Popper soiled rice soledrice | ats Balmbing soiled rice frultedko Matopa PapayaSUN ‘Banana, lakatan Beet topa with egg ‘cucumber and tomato soos Garierice Cottee MON Ripe mango Fried tinapa Steamed okra Bole rice Hot choco TUE Chicken nuggets Sauteed green ‘peas with chi Boiled rice Minty purple lemonade WED Ponkan Tokwait baboy Squash ge THUR Apple Daing na ‘angus Salted ogg- tomato salad Boiled rice Tea! Fi Pineapple Chorizo riedrice with mixed vogetabies Hot chocolate SAT Ripe papaya Par-fried tuna ‘pally Sauteed corn ‘and earrots Gartierice Corn coffee with mi Rosquillos Ensaymada Pili ‘Tuna sandwich Squash mochi with munggo filing ube pandesal Pinangat na ‘sda Dinan Boled rice Watermelon Tokwa stock laksa Boiled rice Mabolo Ininaw na pusit Seaweed salad Bolledrice Marang Pork giniling ‘acaba with ‘ltaw and tas! Boiledrico Poar Pininyahang ‘manok Boiled rice Sontol juice Fish cury ‘Adobong sitaw Boled rice Soya-bano ‘shake with chia seeds Potato chowder with el leaves Fried veggie~ Ginatoang bilo-bilo Hotdog ‘sandlvich cinnamon roll ‘Mashed kamoto ‘with margarine | Pancit canton Fried chicken Coleslaw Boiled rice apple Pork pochoro with eabbage ‘and earrat Boiled rice Guava juice Com and carrot ‘soup steamed pompano with Soy-gartie Boiled rice Papaya ‘Burgor steak ‘with ‘mushroom uttorod vegetables, Boiledrice Melon Tinolang hataan Ginataang ‘igariyae ‘at kalabasa Boiled rice Langka Ginataang ‘munggo with porkane Boiled rico Mango ‘baboy at angie) Boiled rice BalimbingCYCLE MENU WEEK 4 SUN Rombutan Fried ‘galunggong with tomato slices Boiled rice Coffee with mk Puto pao Pork sinigang with lange ‘and kamoto tope Boiled rico Tiesa Karioka Chicken ‘ofritate with carrots Boiledrice ais MON Banana, Tatundan Pininyahan pork ginting with potato and mmalunggay Wheat bread Ginger tea Pichi-pichi with choose Broaded fish filet ‘cucumber tomato salsa Boiled rico Ripe mango Arrezcaldo Buttered shrimp Ginulayang alugbati at Boiled rice Chico TUE WED Apple Ripe papaya Serambled egg | Ground beet With onionsand | omelet with Grnatse | Spinscn renctpatabor | Mlupakna ee SS ime ries ohn sammelgige | Salas sree (eer tok es Ue-checre Teiterrety | Baie owoct a cers crite | Fs took meat | Songun Poledice | roe eee Calamansi juice THUR FRI Chico Ponkan Tunagisado | Fried dle with pechay | Champorado Boiled rice Frosh mile Coffee with mile Chicken Wd sandwich Porkkaldereta | Tinolangtahong Ginisangupe | _with malunggey ‘with Boliedrice matunggay | Ripe papaya Boiled rice Banana, akatan Carrotand singkamas | Putobumbong with hummus. Ginisang Pininyahang ‘munggo wi ‘manok with alugbati ‘carrots and bell Boiled rice pepper Chilled Boiledrice guyabano | Banana, Tatundan SAT Ties Tokwwa cubes insoy sauce ‘and vinegar steamed ‘kangkong with bageong Boiled rice Hottea Pork-shrimp. Miswa-patola ‘soup singing na tulingan Boiled rico Guyabano shake ‘Tacolettuce ‘with corn Boot karo-Kare with pochay Boiled rico PearVourGuidetoinseason|Fruits) To guide you in choosing the fruits to be served to your family, below is the Philippine fruit calendar, along with information on the nutritional benefits of each fruit JAN | FEB | MAR | APR | MAY | JUN | JUL | AUG | SEP | ocT | NOV | DEC Chico (Sapouilia) Duhat (siackiIava olum)| pon Pa |e eh rn, alum, and Pee ‘conheipuith digestive er KR pongcstree ‘oowsumandoreot costes center elo re esa ee “omarn pels a eo Gag Poterten (or2nce| ‘Mangga (Manco) ‘Santo! (Coton tris) Guyabano (5050p) : good source ot & contaieviamin co = Who tomin cand oe Rae eeniestreune ee cmmraee iperenrrans ne Caimito (Star Apple|| * Milon (Melon) Rambutan ees we ee os ore ese ceris Pakwan (Watermelon) BD Lanzones (Langsat) high water content eon Fein ber ond torn 2 help keep your body Y luhich ate good for helps.id digestion lower ioe pressure a Saging (@anana) Pagar mostrar ond bead ese w# Pinya (Pineapple) Als (su39°apple/Swetso9) \arnin€ a peo sore of ie clu epee - Sr posta ste ery ry Papaya ‘ch antioxidant content, particulary viamins®.c, and which hele ower he ree otheart ease ‘Suha (Pomelo) with lots of ber and vtamin4 out of 10 adults were 15.3% of households take ht or obese snacks outside their homes Fram 2018-2019 nd Figures ~ Food oy WHAT IS A HEALTHY SNACK? ¢ With go, grow and glow foods ¢ With less sugar, salt and oil * Light and can satisfy appetite ¢ Uses ingredients that are locally-availableA Pinggang Pinoy plate should consist of Go, Grow and Glow foods that have a wide variety of nutrients to offer in one meal. GO Foods ee ee era! EM t eee erat GROW Foods Teen Mn eel ees ee muscles. GLOW Foods anes 8 ormore glasses of water Pinggang Pinoy a food guide using a food plate model developed by the DOST-FNRI showing the recommended proportions by food group on a per meal basis. plans in include two Suggested meal Pinggang Pinoy healthy snacks - one in the morning and one in the afternoon. Suman sa Ibos {AM Snack} : 5 & A nutritious snack helps boost attentiveness and aids productivity at work or at home. Nilagang Kamote (PM Snack)How)Canjwejhelp)in) protectingjour EOOD)SUPPLY,? — rw & ys Buy directly from farmers to ont oT Increase demand of their ~ |= 25 )\ produce. Promote thelr products ee to help them Increase thelr os ; customers and widen their mo connections. a. ‘Support our, local farmers ‘The population keeps growing and demand for food increases exponentially as well. rE SW Actvocate) cio r 7 Loa,Seasonal and locally-grown produce are more affordable because these are abundant and ‘are more available in the market. Prepare ameal plan ahead of time and buy for what wil be cooked. Maximize the parts of the vegetables or fruits Reduce food waste ensures that the money spent goes to local economy and farmers, and the ‘qualities of the produce are always fresh. ‘establishment These are just ai few tips to acquire our, food while supporting our, local growers and the whole community. Small acts towards helping our, food supply will goa long way to reduce hunger, and help our, recovering economy.Grow Hur haa Gana Growing food at home can readily and easily provide food and nutritional security to households, especially during this time when accessibility and availability of food is a problem. Related to this, growing food at home can partly solve this concern and has many benefits as well, like: + It is a great outdoor activity to get vitamin D through sun exposure. + It can be calming, teaches patience, and a rewarding experience. + It has mood-boosting benefits to minimize stress. + It is a great form of exercise to help build strength, stamina, and flexibility. + It can minimize carbon footprint that comes from transportation. - Food harvested is most likely safe, fresh and nutritious. Growing food at home may take some time before reaping the benefits. However, it is a great strategy to provide fresh and healthy food for the family even after the pandemic.de EL OWN HOME Here are some tips on how exercises can be done at home: erat a f ~ a ihe 5 Use the first step of the stairs in your houses. Put water in used small plastic mineral Go up and down using the first step for about water bottles and use them as dumbbell, three minutes as a start. In the next sessions, You can use bigger bottles it you want more ip you can give longer time for your exercise. weight. We oY isimportantin Sit in a sturdy chair, raise your legs and act 4. Simple exercise routines like sit-ups and helping theimimuneieystemberse |e your cycling. This can be done for one jumping jacks can also be done at home. stronger. minute and can be longer in the next sessions. of the Department of Science and Technology-Food and Nutrition Research Institute (DOST-FNRI), one should engage in h exercise or Zumba videos as a guide in your exercise sessions.leur’ Development Section (FRDS)- Nutrition and Food Research and Development Division (NFRDD) Decne Pa et fhe preter Popeater eee ete) Reo ey Oa ea Knowledge Diffusion Section (KDS)- Leconte and S&T Services Division (TDSTSD) Broan re ECU or eer aes ernaatd Milflor 8. Gonzales, Ph. PLT eae Pradeep CCL OM CKD) eee eee ee) Ere aCe TN Ciena} Poe ae eee ee co re eer Comeau nner) erento rarer) Cenc enaat eee enw PHILIPPINE COPYRIGHT 2023 Ea Sea Me snag emanate cere CR cee re eer eee a ome ke tee Teo er ene a ie rer a eee eee