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Create your Healthy Meal Plate (either breakfast, lunch or dinner). Describe what kind of nutrients are being present in your plate  and why it is healthy to eat. 

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Create your Healthy Meal Plate (either breakfast, lunch or dinner). Describe what kind of nutrients are being present in your plate  and why it is healthy to eat. 

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Eat healthy , be nutrition wealthy
My Healthy Plate
NUTRIENTS:
Chicken is a great source of many key nutrients, including protein, niacin, selenium, and phosphorus.
Mango
3/4 cup of mango provides 50% of your daily vitamin C, 8% of your daily Vitamin A and 8% of your daily vitamin B6. These nutrients in mango may help support your body's immune system. Learn more. One serving (3/4 cup) of mango contains 7% of your daily fiber.
Monggo

Mung beans (Vigna radiata) are small, green beans that belong to the legume family.
Mung beans are rich in vitamins and minerals.
One cup (7 ounces or 202 grams) of boiled mung beans contains (3):

Calories: 212

Fat: 0.8 grams

Protein: 14.2 grams

Carbs: 38.7 grams

Fiber: 15.4 grams

Folate (B9): 80% of the Reference Daily Intake (RDI)

Manganese: 30% of the RDI

Magnesium: 24% of the RDI

Vitamin B1: 22% of the RDI

Phosphorus: 20% of the RDI

Iron: 16% of the RDI

Copper: 16% of the RDI

Potassium: 15% of the RDI

Zinc: 11% of the RDI

Vitamins B2, B3, B5, B6 and selenium

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BREAKFAST
DORIS DAVIS
Rice : White, long-grain rice: Raw, long-grain white rice is a relatively good source of energy, carbohydrates, calcium, iron, thiamin, pantothenic acid, folate and vitamin E, compared to maize, wheat and potatoes. It contains no vitamin C, vitamin A, beta-carotene, or lutein+zeazanthin, and is notably low in fiber.
Egg: In general, the white part of the egg is the best source of protein, with very few calories. The egg yolk carries the cholesterol, fats, and the bulk of the overall calories. It also contains the choline, vitamins, and minerals.
Dried fish : Dried fish provides an excellent source of protein with fewer calories than other foods such as beef. One hundred grams of dried fish
Milk : Milk is an excellent source of vitamins and minerals, including “nutrients of concern,” which are under-consumed by many populations ( 3 ). It provides potassium, B12, calcium and vitamin D, which are lacking in many diets ( 4 ). Milk is also a good source of vitamin A, magnesium, zinc and thiamine (B1).

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MY HEALTH PLATE
Breakfast: BANGSILOG
1 cup of cooked rice
2 servings of egg
1 fried bangus
3 small slices of tomatoes
w/ sweet and spicy sauce
Rice are a great source of minerals such as calcium and iron; it is also rich in vitamins, such as niacin, vitamin D, thiamine, fiber and riboflavin. It is easy to digest and is has less saturated fats and has good cholesterol as compared to other foods.
Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat than the whites. They are a source of fat-soluble vitamins A, D, E and K and lecithin, the compound that enables emulsification in recipes such as hollandaise or mayonnaise.
Milkfish is rich in mineral content in the form of potassium, calcium, magnesium and sodium. Calcium and phosphorus are essential nutrients for growth and are the main elements of the structural components of human bone tissue.
Tomatoes are loaded with a substance called lycopene. It gives them their bright red color and helps protect them from the ultraviolet rays of the sun. In much the same way, it can help protect your cells from damage.

START YOUR DAY WITH A HEALTHY BREAKFAST!

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My Healthy Plate
( For breakfast)
Main course: Poached Egg
( With milk and orange fruit)
Recipe: 2pcs. Of eggs
1tbps of edible
Seasoning
Nutrients:
Eggs- it is most nutritious foods on the planet. A whole egg contains all the nutrients required to turn a single cell into a baby chicken. Eggs also contain various trace nutrients that are important for health. In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need.
Oranges - are among the world's most popular fruits, as they're both tasty and nutritious. They are a good source of vitamin C, as well as several other vitamins, minerals, and antioxidants. For this reason, they may lower your risk of heart disease and kidney stones.
Milk - It's packed with important nutrients like calcium, phosphorus, B vitamins, potassium and vitamin D. Plus, it's an excellent source of protein. Drinking milk and dairy products may prevent osteoporosis and bone fractures and even help you maintain a healthy weight.

- BONNA ALBARRACIN

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-Nutrients found in sinigang na isda

-Calories113.0
-Total Fat1.1 g
-Saturated Fat0.0 g
-Polyunsaturated Fat0.0 g
-Monounsaturated Fat0.0 g
-Cholesterol0.0 mg
-Sodium0.0 mg
-Potassium0.0 mg
-Total Carbohydrate13.8 g
-Dietary Fiber0.0 g
-Sugars0.0 g
-Protein13.0

-PAZ JENELOU L.

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Shrimps contain iodine, protein and other vitamins and minerals. It is a good source of Omega3 complex which is good to avoid risks of heart disease. It is considered a very healthy food for the whole family.It is good for our body because you can gain a lot of nutrients and vitamins that is imperative to y our  body.

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Snow Sheen Sarucam
My healthy plate
"Tinolang isda"
Malunggay helps in strengthening the bones, nails and teeth especially of growing children and older people due to its high Calcium content.

Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.

Onions may have several health benefits, mostly due to their high content of antioxidants and sulfur-containing compounds.

Lemongrass also contains iron, calcium, and vitamin C. Iron is an essential component of hemoglobin, a vital substance that transfers oxygen from your lungs to your blood.

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Don't be Vicious Be nutritious
Eat healthy,be nutrition wealthy

Utan Bisaya " Boiled Vegetables"

√ Is a simple Filipino vegetables dish that is composed of a variety of veggies. It is packed with vitamins and nutrients that can boost our health.
√ It is composed of vitamins and nutrients that help to improve our Immune system.

Fried fish

√ providing high quality of protein,healthy fats( including long chain omega 3 fatty acids like EPA and a unique source of essential nutrients such as Iodine,zinc,copper,selenium and calcium
√ It is healthy to eat because it can give energy and nutrients to our body and also make our bones stronger.

Rice

√ Good source of energy,carbohydrates,calcium,iron,thiamin,panthothenic acid,folate and Vitamin E.
√ It is healthy to eat because it can give energy to our body.

Egg

√ Rich in phosphorus,calcium,potassium and protein
√ It is healthy to eat because it is essential to our body in energy booster.

Fried Dried fish " Bulad"

√ high quality of protein,healthy fats,EPA and DHA
√ It is healthy to eat because it can boost our immune system.

Banana

√ fiber,potassium,folate and antioxidant such as Vitamin C.
√ It is healthy to eat because all of those support heart health.

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● 2 slices of wheat bread
● 1 sunny side up egg
● 2 glasses of water

*Wheat bread-Minerals contained in wheat include calcium, phosphorous, potassium, iron, magnesium and sodium. Vitamins such as thiamine (B1), riboflavin (B2), pantothenic acid, inosotol, P-aminobenzoic acid, folic acid and vitamin B6 are also distributed throughout the wheat grain. A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.

* Egg-are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.
Vitamin A: 6% of the RDAFolate: 5% of the RDAVitamin B5: 7% of the RDAVitamin B12: 9% of the RDAVitamin B2: 15% of the RDAPhosphorus: 9% of the RDASelenium: 22% of the RDAEggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc.

*Water-The dietary reference intakes and WHO standard for drinking water for iron, zinc, copper, iodine, calcium, phosphorus, magnesium, fluoride, sodium, potassium and chloride are summarised in tables 1 to 9. You need water to digest your food and get rid of waste. Water is needed for digestive juices, urine (pee), and poop. And you can bet that water is the main ingredient in perspiration, also called sweat. Besides being an important part of the fluids in your body, water is needed by each cell to work.

-Sheenah Marie Montales

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LACUÑA  BETHZOIDE G.

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-So from vegetables it is important as it is the sources of many nutrients, including potassium, dietary fiber, folate, vitamin A, and vitamin C.
-from meat and fish it is agreat sources of protein. They also provide lots of other nutrients to our body needs, like iodine, iron, zinc, vitamins (especially B12) and essential fatty acids. So it's a good idea to eat meat and fish every week as part of your balanced diet.

-MARY CHRIS M.CAMARILLO

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CARZON LUZ CIELO D

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Breakfast: Usually eating healthy salad, fruit Shake, oatmeal and cereals that are rich in Minerals, Carbohydrates and Vitamins.

Lunch: I usually eat some tuna salad, Meat, Vegetable salad or fruit spinach salad that are rich in proteins, Minerals, carbohydrates and Vitamins.

Dinner: Eat meat, protein Shake and Turkey Veggie Salad that are rich in Minerals, Vitamins, and Protein.

-Jeanette Tangpos

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BREAKFAST
Breakfast is the first meal of the day eaten after waking from the night's sleep, usually in the morning. The word in English refers to breaking the fasting period of the previous night.

NUTRIENTS
CARBOHYDRATES (Rice) -are biomolecules comprising carbon, hydrogen and oxygen atoms. They are an important source of energy.
PROTEIN (egg, leen beef)- is a macronutrient that is essential to building muscle mass.
FIBER (tomato) -is a type of carbohydrate that the body can't digest.

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PROCEDURES:
1. Add Quaker Oats to your container of choice and pour in milk and low fat yogurt.
2. Mix in almond extract.
3. Add a layer of manggo
4. Top off with a drizzle of honey and chia seeds.
5. Place in fridge and enjoy eating your breakfast!

Ingredients and their nutrients:
Quaker
1/2 Quaker oats
Calories, Water, Protein, Carbs, Sugar, Fiber, and Fat.

1/4 Cups Low fat milk
Reduced-fat (2%), low-fat (1%), and nonfat milk have vitamin A and vitamin D added, since these vitamins are lost when the fat is removed. Natural levels of vitamin D are low, so most milk producers add vitamin D to whole milk.

1/3 Cups Low fat yogurt
Vitamin B12. This nutrient is found almost exclusively in animal foods ( 18 ).
Calcium. Milk products are excellent sources of easily absorbable calcium ( 19 ).
Phosphorus. Yogurt is a good source of phosphorus, an essential mineral that plays an important role in biological processes.
Riboflavin.

1/8 Teaspoons Almond extract
Almond extract (0.25 teaspoon) contains 0.2g total carbs, 0.2g net carbs, 0g fat, 0g protein, and 4 calories.

1/2 Cups Mango diced
Mango is a low-calorie fruit that is high in fibre, and is a great source of vitamins A and C. It also contains folate, B6, iron and a little calcium, zinc and vitamin E

1 Teaspoon Honey
Sodium, Potassium , Dietary fiber, Sugar, Protein, Vitamin C, Calcium, Iron, Vitamin D
Vitamin B-6 and Cobalamin.

1 Teaspoon Chia Seeds
Chia seeds are an excellent source of many essential minerals but a poor source of vitamins. They are high in manganese, phosphorus, copper, selenium, iron, magnesium, and calcium.
JENNYLYN M.ANTINERO

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•DELA CERNA, JESSA CRISTY

--MY HEALTHY MEAL PLATE--

Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. Nutrition is important for everyone.
My healthy meal plate includes vegetables, fruits, whole grains and rice.
Fruits and vegetables contain important vitamins, minerals and plant chemicals. They also contain fiber.

Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.

And rice, Both white and brown rice contain mainly carbohydrate and some protein, with virtually no fat or sugar. Cooked rice contains a lot of water, making up almost 70% of its total weight.
Those are the contain of my meal plate in dinner.

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OBIEDO MARICEL C.
BREAKFAST-HOTSILOG

Ingredients:
✓3 pieces red hotdogs
✓2 eggs
✓1 cup garlic fried rice

✓1 medium tomato sliced
✓3/4 cup water
✓6 tablespoon cooking oil

HOTDOG- heavily processed and high in sodium and fat. Use a whole grain bun, top with veggles and try a veggie or low-fat dog  to keep calories.
23.6 fat
0g fiber
9g protein
136 carbs
290 calories
RICE- Can be part of balanced diet, try unprocessed, brown rice varieties for more fiber, vitamins and minerals.
0.4g fat
53.4 g carbs
0.6 g fiber
4.4 g protein
242 calories
Yolk                                  white
Fat 0g
Fat-4.5 g                           Sat.fat 0g
Sat. Fat-1.6 g                     Cholesterol 0 mg
Cholesterol-0.5 g                carbohydrates 0g
Protein-2.5g

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OBIEDO, JOANNA M

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Breakfast
Rice- for carbohydrates
eggs - for protien
milk - for calcuim
meats - for fats

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Ingredients:
•10-12 pcs medium-sized shrimp
•5 stalks of asparagus
•1 serve of pasta

•Asparagus
Asparagus are low in calories and a great source of nutrients, including fiber, folate and vitamins A, C and K. Additionally, eating asparagus has a number of potential health benefits, including weight loss, improved digestion, healthy pregnancy outcomes and lower blood pressure.
•Shrimp
Shrimp may have a variety of health benefits. It is high in several vitamins and minerals, and is a rich source of protein. Eating shrimp may also promote heart and brain health due to its content of omega-3 fatty acids and the antioxidant astaxanthin ( 6 , 11 , 12 , 13 ).
•Pasta
Pasta is made from grain, one of the basic food groups in a healthy diet that also can include vegetables, fruits, fish, and poultry. It's a good source of energy and can give you fiber, too, if it's made from whole grain. That can help with stomach problems and may help lower cholesterol