University of the Philippines Manila

The Health Sciences Center

COLLEGE OF NURSING
World Health Organization Collaborating Center for Nursing Development
Pedro Gil Street, Ermita, Manila

Members:
Abenes, Jannie Ayuste, Audrey
Cañonero, Pia Dayao, Christine
Diosana, Janine
Garcia, Alliah
Lontoc, Angel
Mendoza, Patricia

WHR: 0. 86 BMI: 19.6

TEA: 3159 kcal/day CHO: 515 gms. PRO: 120 gms FATS: 70 gms.

Total Food Exchanges:

Vegetable A - 2 exchanges Sugar - 6 exchanges
Vegetable B - 1 exchanges Rice - 18 exchanges
Fruit - 4 exchanges Meat and Fish
Milk - 2 exchanges Low - 5 exchanges
Medium - 3 exchanges
High - 1 exchange

Menu No. of Size per Serving Food Group

Exchan
ges

BREAKFAST
Lugaw 2  3 cups Rice
Pan de sal, toasted 2  2 pcs (5x5 cm each) Rice
Tuna spread, canned 3  6 tablespoons Meat & Fish B
Pulvoron 3  1½ pieces (4 x 2½ x 1 cm Sugar
each)

AM SNACK
Mixed fruits
 Banana lakatan, sliced 1½  1 ½ pcs 9 x 3 cm each) Fruit
 Grapes 1½  15 pcs (2cm in diameter) Fruit
 Watermelon 1  1 slice (12 x 6 x 3 cm) Fruit
Yoghurt 1  ½ cup Milk

LUNCH
Tinola
 Chicken breast, cooked 5  1 ¼ pcs (6cm long each) Meat & Fish A
  Chayote, cooked, diced 1  ½ cup Vegetable A
 Pepper leaves, cooked 1  ½ cup Vegetable A
White Rice 5  2 ½ cups Rice
Biko 2  2 slices (10x5x1cm each) Rice
Green tea Free  free
 Honey 3  3 teaspoons Sugar

PM SNACK
Whole wheat bread 1  2 pcs (11½ x 8½ x 1cm each) Rice
Peanut butter 3  6 teaspoons Fat

DINNER
White Rice 5  2½ cups Rice
Adobo
 Pork kasim, diced 3  1 slice (4½ x 4 x 2½ cm) Meat & Fish C,
Fat
 Potato, boiled 1  2½ pcs (7cm long x 4cm Rice
diameter each)
Mungbean sprout 1  ½ cup Vegetable B

BEDTIME SNACK
Low fat milk 1  1 tetrabrick Milk

Description
For the meal, tinola is a classic, healthy Filipino viand that includes chicken breast,
chayote fruit, and pepper leaves. Each ingredient has good health benefits that can be
beneficial for athletes. Chicken is rich in protein which provides the energy and muscle
preservation needs of athletes. Chayote fruit and pepper leaves are good sources of vitamins
and minerals, including folate, vitamin C and iron. This dish is complete with meat, fruit, and
vegetables which are essential for a healthy diet.
White rice is always a staple in every meal because it provides complex carbohydrates
that is an excellent source of energy. For athletes, carbohydrates are important to fuel physical
training and replenish energy stores after workout. Compared to potatoes, white rice is
considered a safe starch that adequately meets sports nutrition requirements. Moreover, white
rice is faster to prepare than brown rice.
Green tea contains antioxidants that will help boost one’s metabolism and endurance.
Drinking green tea also promotes proper digestion and enhances the muscle’s ability to convert
body fat into energy. To add sweetness to the tea, honey is better alternative to white sugar
because it contains traces of vitamins and minerals such as antioxidants, vitamin B-complex,
vitamin C, and amino acids. It also easier to digest compared to white sugar since it also
contains enzymes.
 Biko is a Filipino rice cake made from sticky rice, coconut milk, and brown sugar. Since it
contains rice, it is an excellent dessert for athletes to add more carbohydrates to their diet.
Additionally, rice cakes, such as biko, are fat-free and low in calories.

Nutrition Education
Since client’s level of activity is very active, the diet has been modified to increase his
carbohydrate intake as carbohydrates provide the energy to needed for his physical activity,
and maintain his low fat consumption. WHR is normal due to regular physical activity which
prevents inadequate fat distribution. BMI is also at normal range for Asian men.