A healthy diet, according to research, is rich in carbohydrates that come from food such as rice, bread, noodles, and root crops. Protein-rich food such as meat, fish, dairy products, and beans should be eaten in moderation, while food rich in fats and oils such as candles and butter should be eaten sparingly.
A dietician has developed a model Asian Pyramid Food Guide which illustrates the recommended proportion of the different kinds of food for Asians. Ms. Sanirose S. Orbeta's pyramid is unique from the other pyramid food guides as she includes water and salt categories. Her general categories of the different food groups are very understandable to the layman: Eat Most Of, Eat More Of, Eat Some Of, and Eat a Little Of.
At the base of the Orbeta pyramid (Level 1: Drink Lots of) is liquid intake (water, light juices, clear broth). At Level 2, Eat Most Of, are the carbohydrate-rich foods. At Level 3, Eat More Of, are the fruits and vegetables. At Level 4, Eat Some Of, are the protein-rich foods. At Level 5, Eat a Little Of, are sugar-rich foods (candies, desserts, and honey). Included in Level 5 are salt and soy sauce, which the body needs, though in very limited amounts.
Asian Pyramid Food Guide
Serving Good Food Fast
Through advance planning and preparation, you can device a system of putting together a balanced, attractive, and great-tasting set of dishes in less time. Here are some tips that you can follow:
Keep your menus simple. Simple menus are easy to prepare so you cut on time. They can also simplify your market list.
Organize your pantry. As much as possible, keep it well-stocked. The pantry includes the cupboard and the refrigerator. Make sure that you have cooking oils, condiments (soy sauce, vinegar, salt, pepper, etc.), vegetables, and even cooking utensils on hand. Never run out of these basic supplies.
Arrange the kitchen.Put frequently used utensils and equipment within reach. Organize shelves so that every item in your kitchen is easily seen. Always put things back in their proper places so you do not waste time looking for misplaced items.
Overlap your tasks. While waiting for water to boil or rice to cook, chop the vegetables, set the table, or rinse utensils you no longer need.
Make meal preparation a family affair. Assign family members specific task and work areas.
The Pantry List
An organized and well-stocked pantry keeps the homemaker from making last-minute trips to the nearby grocery store. It saves time, money, and energy. On top of that, the homemaker does not feel harassed or pressured, so he or she can make meal preparation time more enjoyable for the family. Here is a sample pantry list for an organized and well-stocked pantry:
Refrigerator
- Dairy (butter, milk, cheese)
- Eggs
- Juices
- Meat (cold cuts, hotdogs, salami, ham, chicken, fish, pork, beef)
- Fruits (you may just put them on a table)
- Vegetables (garlic, onion, tomatoes, ginger, carrots, potatoes, mushroom, green peppers, assorted greens, citrus/lemons)
Cupboard
- Condiments, seasoning, and spices
- Canned goods (tuna or sardines, sausages or corned beef, tomato sauce/paste, vegetables such as asparagus, fruit bits such as pineapple
- Others (coffee,sugar, creamer, cornstarch, flour, cooking oil, tea)
Table
- Bread
Container
- Rice
The nutrient requirements of people differ according to their ages, health, conditions, and physical activities. Basically, children need food that will help their bodies grow and develop fully, and give them energy for playing. Adolescents need food that will support their growth spurt and give them energy. Adults need carbohydrates and vitamins for energy and resistance against disease. Pregnant and lactating women need additional amounts of certain foods to support themselves and their babies.
Family size affects the food needs of people. The more family members there are to share a meal, the less serving and, consequently, the less nutrients there are per family member.
References:
https://healthandlifestylemagazine.wordpress.com/tag/sanirose-orbeta/
http://slideplayer.com/slide/5017080/
http://vrh.doh.gov.ph/index.php/en/health-guide
http://www.hitcpm.com/watch?key=b50ce9e253ba6b29f0ae61616ffc27d7
http://obesity.org.ph/v4/projects/
http://topdietfoods.blogspot.com/2015/06/recipes-for-diet-foods.html