Healthy Eating Plans

Vary your Veggies

Vegetables contain essential nutrients we need to keep us healthy and strong.


What to do:

There are varying kinds of vegetables and we can use them all if we just know how to mix and match with our cooking. It is best that we vary consumption for us to be able to benefit from all those qualities they have to help us be healthy and strong.

Fantastic Fruits

What to do:

We need fruits every meal every day.   But we also have to be aware that fruits still have calories.  Each measure or exchange is computed as 10 grams carbohydrate and is 40 calories.  Then again, we need fruits every meal everyday.  Therefore it is just necessary that we know how much is within our caloric requirement and how much per meal can we take.

PrecisePortions have seen to it that you can tell how much with MyPlate portion control bowls. This time your serving of your favorite mango cubes will be just as it should be; one, two, three servings?  Just make sure you have clarified with your Dietitian, if you consulted, that you are not a Diabetic because mango have high *glycemic index which is not always well tolerated by people with Diabetes.

With MyPlate portion control bowls, one can easily tell how much calories is taken from fruits if serving portion is followed thus also can tell if within the daily caloric requirement.   And it does not even look like you are measuring because measuring is not obvious with the way each bowl is designed.

As mentioned above, fruits contain differing nutrients.  It is then advisable that there is a variety of fruits taken each day.  Below are some fruits and their content they are most rich with for your choices:

Smart Snack

Menu Suggestions

On our second month, we have discussed meal planning.  We have iterated the importance of planning the menu, how to make one and which to include within the menu.  And on the succeeding months we have touched on the 3 main meals: breakfast, lunch and dinner.  Now we are on snacks and we will go back to the basic, planning the menu is important because it is your well structured guide to partake only of healthy foods.  And so you have to start doing your weekly menu with the 3 main meals and the 2 snacks in between (bedtime snack or the 3rd snack is applicable to diabetics whose blood sugar drops in the morning). We will use the menu we used on our second month and include the supposed snacks in between. Only, the amount from the meals and snacks will have to be adjusted for your total caloric intake for the day be met (e.g. 1200 calories, 1500 calories).

Below is the sample menu that will best be done every week.