MAEMAE’S MACROES AND DIETING

Carbohydrates 204g 62.4%

Protein 41g 12.6%
Fat 36g 25.0%

Food Rich in Carbohydrates:

 Dairy = Milk, yogurt, ice cream
 Fruits = Whole fruit or fruit juice(blended whole fruits)
 Grains = Bread, Rice(NO NO NO), crackers, cereal
 Legumes = Beans and other plant-based protein(soya)
 Starchy Vegs = Potatoes and Corn
 Sugar Sweets = Limit these! Dark Chocolates preferably! Once a day lang

Food Rich in Proteins:

 Lean Meat, poultry(Chicken) and fish
 Eggs (wag masyado may eczema ka)
 Milk, yogurt and cheese
 Seeds and nuts
 Beans and legumes
 Soy products like tofu
Food Rich in Fats:
 Avocados
 Cheese
 Dark Chocolate
 Whole Eggs (ooops wag masyado may eczema)
 Fatty Fish
 Nuts
 Chia Seeds
 Extra Virgin Olive Oil
 Coconuts and Coconut Oil
 Full Fat Yogurt
BREAKFAST:
- Always milk and fruits (preferably whole fresh fruits) (fruits gives fiber)
- Eggs not every day remember eczema (boiled/pouch na lng para di mamantika)
- You can have rice but small amount or alternative is wheat bread (peanut butter for
protein)
- AND MOST IMPORTANTLY. WAKE UP EARLY SO YOU CAN HAVE YOUR BREAKFAST
NENENG KO.

LUNCH:
- Rice (optional; small amount)
- Fish or Chicken (avoid meat if possible)
- Vegetables (preferably potatoes and legumes)
- FRUITS again (preferably avocado, apple and bananas)

MERYENDA:
 If with the presence of Baby Angelo: baby got your healthy snack
 If without the presence of Baby Angelo: avoid sweets and junk foods, create your
healthy sandwich (tuna or cheese)
 You can have yogurts or nuts (healthy nuts) for snacks

DINNER: (eat small amount of food intake during this time)

- No rice as in (digestive system works slow at night)
- Vegetables
- Fruits

As a General Rule AFTER DINNER NO MORE EATING; Exception: MILK CAN DO BEFORE
SLEEP; if hungry, eat healthy but small amount only (fruits)

Nota Bene: This may help you to be healthy. Lemon juice with warm water helps keep
the body hydrated as it provides electrolytes to the body. Drinking lemon juice with
warm water also helps reduce joint and muscle pain.
 LEMON WATER
 APPLE CIDER VINEGAR
 LEMON HONEY WATER

We can buy chia seeds, that’s trending today for breakfast. It has high quality of proteins
and carbohydrates and delivers huge amount of nutrients in the body.

PS: DIET LANG PERO HINDI MAGPAPAGUTOM. WAG MATAKOT KUMAIN.