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MEAL DISTRIBUTION Name: Raych Pacheco Diet Prescription: Fat loss Calories 1270kcal Carbohydrate 50% 175gms s Protein

MEAL DISTRIBUTION

Name: Raych Pacheco

Diet Prescription: Fat loss

Calories

1270kcal

Carbohydrate

50%

175gms

s

Protein

20%

64gms

Fat

30%

35gms

FOOD EXCHANGE LIST

Food Items

Total

B

L

D

AM

PM

MN

Allowanc

eper day

Vegetables

2

1

1

Fruits

5

1

1

1

1

1

Milk

2

1

1

Rice

4

1

1

1

1

Lean Meat

4

1

2

1

Medium Fat

1

1

Meat

Fat

3

1

1

1

Sugar

-

-

-

-

-

-

-

Vegetable Group (16 kcal)

½ cup cooked 1 cup raw

Milk Group

Whole milk (170 kcal)

Meat Group

Lean meat (41 kcal)

Fresh cow’s milk 1 cup Powdered milk 4 tbsp

Pork/ Beef1 matchbox size

Chicken

1 leg, ¼ breast

Fish

1 matchbox size fillet

Shrimps

2 pcs small fish 1 slice (bangus, lapu lapu, tilapia, tanigue)

(big)

5 pcs (small)/ 2 pcs

Crab

½ piece (medium)

Munggo

¾ cup

Tocino

1 slice

Cheese

1/3 cup cottage

Canned

cheese 1/3 cup tuna flakes/ salmon (in brine)

Medium fat meat (86 kcal)

Egg

1 piece

Chicken wings

1 piece

Cheddar cheese

1 slice

Sardines

1 piece

Tofu

½ cup

Corned beef

3 tbsp

High Fat Meat (122 kcal)

Ham

1 slice

Longganisa

1 pc

Vienna sausage 4 pcs

Low fat milk (125 kcal)

Low fat milk Soy milk

1 cup

1 cup

Non fat milk (80 kcal)

Yogurt

½ cup

Fruit Group (40 kcal)

Apple

Banana

medium

Dalanghita

medium

Grapes

Lansones

Lychees

Mango

Melon

Papaya

Pear

Pineapple

Prunes

Strawberry

cups

Watermelon

1 small

1

2

10 pcs

7 pcs

5 pcs

1 slice

1 slice

1 slice

1 piece

1 slice

3 pcs

1 ¼

1 slice

Others:

GOALS

Raisins

2 tbsp

1/3 cup

Fruit juice

Fruit cocktail 3 tbsp

Peaches

1 ¼ halves

Buko water

 

1 cup

Rice Group (100 kcal)

 

Rice

½ cup,

packed

Lugao

1 cup, thick

Sliced bread

2 pcs (small)

W. Wheat Bread 1 ½ slice

Rolls/ Buns

1 piece

Pandesal

2 pcs

(medium)

Noodles

1 cup

Pasta

1 cup

Corn

1 cob

Potato

1 ½ piece

Sweet potato 1 piece

 

Cereals

1 cup

Oatmeal

1 cup, thick

 

(or 5 tbsp raw rolled

oats)

Fat Group (45 kcal)

 

Cooking oil

1 teaspoon

Butter

1 teaspoon

Peanut butter 2 teaspoon Salad dressing 2 tbsp

Mayonnaise

1 teaspoon

Cream cheese 1 tbsp

 

Bacon

1 strip

Sitsaron

2 pieces

Avocado

½ piece

Pili nut

5 pieces

Sugar Group (20 kcal)

Sugar

1 teaspoon

Honey

1 teaspoon

Jam, Jelly

2 teaspoon

Taho w/ syrup

¼ cup

 

1

Pulvoron

1 piece

Yema

1 piece

Hard candy

1 piece

Powdered juice 1 teaspoon

NUTRITIONIST-DIETITIAN:

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