 For each day you should eat six to

eight servings from the rice and rice

products group, three servings from the
vegetable group, three servings from the
fruit group, one glass from the milk
group, and two and a half servings from
the fish and meat group. Only small
amounts of sweets, fats, and oils should
be consumed.
 The size of serving is different for
different foods. For example, one cup of
rice or 5 pieces of small pandesal is
equivalent to one serving of the rice and
rice products group. One piece medium –
sized fish or 1/3 cup cooked dried beans is
equivalent to one serving of the fish, meat
and beans group. The table below shows
the food groups, recommended intake,
and equivalent of one serving portion of
common foods.
Food Groups Recommended intake Equivalent of one ( 1 ) serving
portion of common foods

Fat and oils 6 – 8 teaspoons 1 teaspoon coconut oil (5 grams)

= 1 tablespoon coconut cream
= 1 teaspoon mayonnaise
= 1 teaspoon margarine/ butter
= 2 tablespoon peanut butter
Sugar/ sweets 5 – 6 teaspoons 1 teaspoon sugar (5 grams)
= 1 teaspoon honey
= 1 teaspoon fruit flavored drink (powder)
=2 teaspoons jam/jellies/preserves
= 1/5 glass soft
drink/ flavored drink
= 2 – 3 teaspoons fruit flavored drink (
concentrate )
= 1 piece hard candy

Fish, shellfish meat and poultry, dried 2 ½ servings 1 serving

beans and nuts = 1 piece medium size fish
= 1/3 cup shellfish, shelled
= 3 centimeters cube cooked pork/ beef/
chicken
= 1/3 cup cooked dried beans/ nuts
= ½ cup tofu
= 1 piece tokwa
= 1 slice cheese
Egg 1 piece 1 piece chicken egg
Milk and milk products 1 glass 1 serving
= 1 glass whole milk
= 4 tablespoon powdered whole milk
diluted to 1 glass of water
= ½ cup evaporated milk diluted to ½
glass of water

Vegetable 3 sevings 1 serving of vitamin c rich food

= 1 cup raw or ½ cup cooked
1 serving of other vegetables
= ½ cup raw or ½ cup cooked

Fruits 3 servings 1 serving of vitamin c rich food

= 1 medium sized fruit or 1 slice of a
big fruit
1 serving of other fruits
= 1 medium sized fruit or slice of a big
fruit

Rice, rice products, corn, root crops, bread, 6 – 8 servings 1 serving

noodles = 1 cup rice
= 4 slices loaf bread
= 2 slices puto
= 5 pieces small pandesal
= 1 cup corn
= 2 cups noodle
= 1 cup cooked yellow kamote
 Fiber
 Fiber is a type of carbohydrate that the body can’t digest.
 Although fiber cannot be digested and absorbed by the body, it plays an
important role in cleaning the digestive tract.
 Fiber absorbs water and helps eliminate the waste products of the body.
 Fiber may help prevent certain diseases such as heart disease, cancer,
and diabetes.
 Not eating fiber enough fiber can cause constipation and other intestinal
problems
 You should have just enough fiber in your diet as eating too much fiber
can cause nutrients to pass through the system to quickly to be absorb.
Examples of some food that are reach in fiber:
I. Graines
II. Fruits and;
III. vegetables
 Water
 Your body is made up of 55 – 60 percent
water.
Water plays important roles in important
processes such as:
A. Digestion
B. Elimination of waste products and;
C. Regulation of body temperature
You need to drink about 8 glasses of water
a day to replace the amount you lose
through sweat, urine, and respiration.
 Food plate
 The Healthy Eating Plate provides detailed guidance, in a simple
format, to help people make the best eating choices.
 Another tool in helping you monitor what you eat is the food plate
 It is recommended that you should divide your food plate in four parts:
1) The first part for grains like rice, corn, or bread
2) The second part for fruits
3) The third part for vegetable
4) The fourth part for protein like meat or fish
 Since vegetables differ in nutrient content, it is recommended that you
eat a variety of vegetables each day
 The most important thing to remember is to fill one – half of your
plate with fruits and vegetables