at’s Your Ulam, Pare?
Wh
WHAT SHOULD I EAT, BROSKI?
What constitutes a healthy meal anyways?
Proteins (¼ of your Fruits and Vegetables (½ of your plate)
plate) Whole grains (¼ of
Aim for variety, don’t be afraid of a your plate)
Builds and colorful plate!
repairs muscles Potatoes DO NOT COUNT as it negatively Rich in essential
and bones affects blood sugar vitamins and
Source of the minerals
building blocks One cup of rice
for enzymes and per DAY is the
hormones RDA!
The source of these macronutrients are very important! Always choose the better source if possible.
(And don’t forget your micronutrients!)
SO WHAT’S BETTER, CHONG?
What food items provide proper nutrition?
Sugar and Fiber Fish and Meat
Sources include fresh fruits Fish contain proteins, omega-3 fatty
and vegetables (World acids, vitamins, riboflavin, calcium
Health Organization (WHO), phosphorus, and minerals, and are low
2020) in fat (Washington State Department of
Health, n.d.). The same goes with
shellfish, which are rich in proteins,
Sources of carbohydrates: honey, canned vitamins, and minerals and are low in
fruits like pineapples, grapes, apples, bananas fats. (WebMD Editorial Contributors,
(Sugar Nutrition Resource, n.d.) n.d.).
Rice are good sources of Food sources in the Philippines (low
carbohydrates. In particular, in mercury): sardines, anchovies, cod,
brown rice can be a source of catfish, mackerel, salmon, tilapia,
“fiber, manganese, selenium, shrimp, squid, scallops, etc. (Bunag,
magnesium, and B vitamins” 2023)
(Park, 2020)
Red meat
Beef contains “protein, iron, zinc, niacin,
cholin and vitamin B-12” (Barnes, 2018)
Fats - preference on unsaturated fats Pork contains thiamine, vitamin B-6 and
B-12, potassium, iron, magnesium
Instead of frying food, try steaming (Barnes, 2018)
or boiling (World Health
Organization (WHO), 2020). White meat
Chicken - less amount of saturated fats
Sources include oils with compared to red meat. In addition, it
polyunsaturated fats (e.g., corn contains a load of “protein, iron…
oil, sunflower oil etc.) (World Health (Mikstas, 2022), zinc and selenium and
Organization (WHO), 2020) B vitamins” (Barnes, 2018)
Although these ulams and ingredients are rich in needed nutrients, don't forget to exercise
as it also plays a role in the overall wellbeing of everyone!
What’s in GONZ, ORBS?
What healthy food options do I have?
AMPC Ilocos Empanada
Must try: Eggplant parmigiana Must try: Vegetable empanada
Chicks to Go Juizy Juicc
Must try: Classic chicken Must try: Pineapple Cucumber
Good Taste OBENTO Express
Must try: Goodie Fish Must try: Dory with veg. side dish
Chunky Chicks
Must try: Tomato basil pasta
BUT
why DUDE
th , o?
Benefits of eating healthy, nutritious meals
Sharpens the mind Strengthens the body
Improves memory, focus, Boosts your immune system and
and information processing fights off illness
Regulates your mood and Gives the energy you need to
reduces stress levels power through long days of
studying, socializing, and
participating in extracurricular
activities
Long-term benefits
Starting the habit of eating Reminder: if we want more healthy
healthy as early as now meal options available in our
community, we must develop the
reduces your risk of habit of choosing nutritious meals
developing chronic diseases over unhealthy food ourselves!
such as heart disease,
diabetes, and cancer down Remember, we create the market :)
the road
