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Leafy green vegetables and fruits: one or more daily (1 serving – ½ cup cooked or 1 cup raw). Examples - malunggay (horse radish tree), kangkong, pechay (Chinese cabbage), squash (fruit, flowers and leaves), bitter gourd leaves, spinach, mangoes, carrots, and cabbage.
Vitamin C-rich foods: one or more servings daily (medium-sized fruit, or one slice of a big fruit). Examples – guava, papaya, orange, lemon, pomelo, raw cabbage, tomatoes, strawberries, and pineapple.
Succulent fruits and vegetables: two or more daily (1 serving – ½ cup cooked or 1 cup raw). Examples – santol, chico, kaimito, duhat, eggplant, chayote, patola, upo, cucumber, radish, watermelon, avocado, and banana.
Fat-rich foods: three tablespoons daily. Examples – butter, margarine, coconut milk, coconut, coconut oil, and chocolate.
Protein-rich foods: 1. Gluten, meat, fish and poultry – 3 servings daily (1 serving as big as a matchbox). 2. Eggs – two to three a week. 3. Milk – 3 to 4 cups daily for children, 2 cups daily for adults. 4. Legumes – ½ cup cooked. 5. Nuts – 3 tablespoons daily. Examples – gluten, meat, fish, poultry, eggs, mongo, patani, kadyos, tokwa (tofu), soybeans, tapilan, milk, and garbanzos.
Rich and other carbohydrate-rich foods: four or more daily (1 serving – 1 cup packed, cooked). Examples – rice, corn, sweet potato, bread, oatmeal, cake, cookies, and potatoes.
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Posted in: basic six in making menus,Daily Serving Size for Protein,energy-food sources,Food Servings,healthy food sources,meal planning and preparation
