by Miss Fia Batua, RND CSN
Registered Nutritionist Dietitian – Sports Nutritionist
Your Diet is not just about the Calories, it’s more of the Macronutrients:
Carbohydrate, Protein, Fat
So what’s the right macronutrient % distribution in a Filipino diet?
(source: Nutritionist-Dietitians’ Association of the Philippines)
When it comes to meal planning, get your Macronutrients from the right sources:
Carbohydrates is NOT the enemy. I repeat, it’s not the enemy! You just need to choose the right kind of carbs. Avoid excessive intake of simple sugar, and sugar+fat combos like sugary drinks, baked goods, pastries, fries/doughnuts, pizza etc.
Go for the following COMPLEX CARBS:
-Whole wheat pasta
-Whole grain bread
Make sure you get lean cut meat to control the amount of fat.
1 serving of lean meat has 6% fat content.
-Fish like Salmon, Tuna, Blue Marlin, Milkfish, etc.
-Lean Red meat (Beef/Pork)
-Tofu/Vegetable protein substitute
Your food sources should be LOW in Saturated Fat & HIGH IN UNSATURATED FAT.
-Avocado (1/8slice per serving)