MY DIET PLAN

If there's a will, there's a way. There's gotta be a way. There is. There really is.

Hihihihih.

Thanks Badette for this diet plan. Rest assured that I'll strictly follow it and avoid bingeing so that our goals will be achieved. hihihihi

DIET NA TOOOOOOOOO!!!

MY DIET PLAN

Date: June 19, 2008

Name: Kers
Sex: Female
Sedentary Lifestyle

Ht: 5’3” / 160.02cm
Wt: 45.5kg/ 100 lbs

Body Mass Index (BMI): 17.8 – Underweight

Desirable Body Weight (DBW): 54kg/119lbs

Total Energy Requirement (TER) per day: 1600calories

Carbohydrate per day: 250g
Protein per day: 60g
Fat per day: 35g

Diet Prescription: Full Upbuilding Diet; 1600calories; 250g CHO; 60g CHON; 35g Fat

Required Servings per Day:

Food	Servings per day
Vegetables	4
Fruit	3
Milk	1
Rice	8
Meat	4
Sugar	2
Fats/Oils	2

Note:

Vegetables:
- 1 serving of vegetables is equal to ½ cup of cooked vegetables or 1 cup of raw vegetables like salad

Fruit:
- 1 serving of fruit is equal to one piece (the size of a tennis ball) apple, ponkan, pear, orange
- 1 serving of fruit is equal to one slice of ripe mango, papaya, watermelon, melon
- 1 serving of fruit is equal to about 10pieces of grapes, lanzones, longgans etc.
- 1cup of fresh fruit juice is equal to 3 servings of fruit (stay away from powdered juices or ice tea because these only contain sugar)

Milk:
- 1 serving of milk is equal to one glass of fresh milk/ low fat milk; or 1 small tetrabrick of milk
- 1 serving of milk is equal to 4Tablespoons of powdered milk
- 1 serving of milk is equal to about 1 small container of yogurt and about 1 cup of ice cream

Rice:
- 1 serving of rice is equal to ½ cup of cooked rice
- 1 serving of rice is equal to 1 cup of pasta, noodles, macaroni
- 1 serving of rice is equal to 2 slices of bread, 2 pieces of pandesal
- 1 serving of rice is equal to one cup of oatmeal, thick consistency

Meat:
- 1 serving of meat is equal to one matchbox size of pork or beef
- 1 serving of meat is equal to 1 piece of chicken leg, ¼ piece of chicken breast, 1 piece of chicken wing
- 1 serving of meat is equal to 2 pieces of hotdog, 1 piece of egg
- 1 serving of meat is equal to one piece of fish the size of your palm

Sugar:- 1 serving of sugar is equal to 1 teaspoon of table sugar, honey

Fat: - 1 serving of fat is equal to 1 teaspoon of cooking oil, butter, mayonnaise, peanut butter, margarine

SampleMenu

Breakfast:
1pc banana
1 cup rice
2pcs hotdog
1 cup coffee with sugar

AM Snack:
1pc medium sized corn on cob (nobutter)

Lunch:
1 cup rice
Sinigang na baboy (1 cup vegetables from sinigang and 2 pcs matchbox size meat)
1 slice mango

PM Snack:
4pcs/1pack of plain biscuits (make sure there is no trans/hydrogenated fat in the ingredients list of the biscuit)

Dinner:
1 cup rice
Chicken Tinola (1 cup vegetables from the tinola and 1 piece chicken)
1 slice watermelon

Bedtime Snack:
1 glass of milk

NOTE:

Drink at least 8 glasses of water per day

Walk/Exercise at least 30 minutes everyday

***********

Let's see after a week :D

Hihihihih