Breakfast: 1 cup coffee, 3 pcs pan de sal with hotdog and fried egg
Snack: 1 small bag of chips with tetra pack orange juice
Lunch: ½ cup of rice, bangus sinigang
Snack: pancit bihon
Dinner: 1 cup of soup, ½ cup of rice, chicken adobo with 1 glass of iced tea
This type of diet is very common among Filipinos. It is complete with carbohydrates, proteins and fats but very much devoid of healthy fruits and vegetables.
We have all been exposed to the concept of antioxidants. They have been advertised as anti-cancer but they mostly come in pills or supplements.
Fruits and vegetables are nature’s health gift to man. They are packed with so many vitamins, minerals, antioxidants and other substances that are beneficial to the body. Man has been very good at identifying, isolating and synthesizing these antioxidants and packaging them as supplements.
Unfortunately, these supplements will never work in the same way as when they are derived from their original source. Fruits and vegetables, in their natural form contain different kinds of good substances that we have not yet all identified. Taking these antioxidants as individual substances in the form of supplements will never completely take the place of eating fruits and vegetables in their natural form (not the canned variety which is very high in sugar). Taking these supplements will also not undo very poor dietary habits.
The diet above provides calories, the major components of the basic food groups but it is sorely lacking in healthy nutrients and fiber. It also contains a lot of sugar (in coffee, tetra pack juice, pan de sal, iced tea) and refined carbohydrates (pan de sal, rice, chips, pancit) which can cause blood sugar to suddenly spike.
So how can we makeover this diet?
Breakfast: 1 cup coffee, 3 pcs pan de sal with hotdog and fried egg. Add ½ cup tomato and cucumber
Snack: 1 small bag of chips with tetra pack orange juice. Add 1 piece of fruit
Lunch: ½ cup of rice, bangus sinigang. Add 1 pc banana and 1/2 cup vegetables to sinigang.
Snack: pancit bihon. Add 1/2 cup mixed vegetables
Dinner: 1 cup of soup, ½ cup of rice, chicken adobo with 1 glass of iced tea. Add 1 cup lettuce and 1 piece of fruit
Making the above additions to one’s diet increases the servings of fruits and vegetables from 1 serving in the previous menu to 6 servings.