1800 kcal/day Meal Plan

Total Breakfast AM Snack Lunch PM Snack Dinner

number of
servings/day
Vegetables 4 2 2
Fruits 4 1 1 1 1
Milk, 1 1
preferably
low fat or
skimmed
Rice, 7 1 1 2 1 2
bread,
starches
Meat, lean 8 2 2 2 2
or
equivalent
Fat 8 2 2 2 2
Suggested distribution of food items per meal. May be distributed differently as preferred.

Avoid processed foods, instant foods, chips, fast food items, fried/oily foods
Low salt diet is <2 grams or 2000 mg sodium/day. 1 gram or 1000 mg of sodium is equivalent to
teaspoon of salt. Discourage adding additional salt while eating.
Encourage use of sodium-free herbs and spices to make meals palatable
Consume 2 litres of fluids/day (includes plain water, unsweetened beverages, soups, other liquid
food items)

Serving Guide:

Vegetables
1 serving is equivalent to 1 cup raw or cup cooked

Fruits
1 piece of apple or banana
3 tablespoons of canned fruit, drained
1 slice of fresh pineapple, papaya, or mango
cup of sweetened juice
1/3 cup of unsweetened juice

Milk
Should be low fat or skimmed
1 cup
May also be added to cereals, coffee, tea, shakes

Sugar
Avoid sugar, syrups, soft drinks, sweetened drinks, confectioneries
Rice, bread, starches
Note: 1 serving of rice is equivalent to cup of packed cooked rice
Preferably choose whole grain varieties (e.g., brown/multigrain bread, brown/red rice)
1 slice of sliced bread (same of 1 slice of Gardenia bread)
1 cup cooked bihon, macaroni, sotanghon, spaghetti
cup breakfast cereals (choose high fibre, unsweetened varieties e.g., bran flakes, multigrain
cereals)

Meat or equivalent
Choose lean cuts of meat; chicken without skin
1 serving of meat is equivalent 1 matchbox size
1 small chicken leg
1 slice of big variety fish
1 piece of medium variety fish (hasa-hasa, galunggong)
2 pieces of small variety fish (sapsap, tilapia, tamban, dilis)
1 piece whole egg (1-2 times/week only);
1 slice cheese, choose low-fat variet
1/3 cup cottage cheese

Fats
1 teaspoon oil (preferably monounsaturated oils like olive oil or canola oil)
Avoid butter, lards, animal fats
Avocado, 1 slice source of monounsaturated fats which may help lower blood cholesterol
level