Chraye Lyrie E.

Solis

Grade 10-Harmony

Project in MAPEH

Assemble Menu Plan for Filipino Female and Male Adolescent ages 10-18.

Total fat and saturated fatty acids The mean intake of total fat in children aged 3-16 years was 32.7% food energy, which is

lower than the Dietary Reference Value population average and the Scottish Dietary Target (35% and 35% respectively). The

mean intake of saturated fatty acids was 13.2% food energy, which is higher than the Dietary Reference Value population

average and the Scottish Dietary Target (11% and 11% respectively). Mean intakes of total fat and saturated fatty acids (%

food energy) were similar across SIMD quintiles, but absolute intakes (g/day) increased linearly with level of deprivation. The

food groups contributing the highest proportion to total fat intake were biscuits, cakes and pastries (10%) and processed meat

(9%). For saturated fatty acids, the main food sources were milk and cream (12%) and biscuits, cakes and pastries (11%). The

percentage contributions of total fat and saturated fatty acids to food energy were similar between 2006 (32.9% and 13.8%

respectively) and 2010 (32.7% and 13.2%). Protein Protein contributed 13.7% to food energy overall, and mean daily protein

intake in children aged 3-16 years was 57.5g. Mean daily protein intake was higher than the recommended level (RNI) in all

age and sex groups, especially in the younger age groups: Boys: 60.5g in 4-6 year olds versus RNI of 19.7g 60.5g in 7-10 year

olds versus RNI of 28.3g 61.2g in 11-14 year olds versus RNI of 42.1g 61.9g in 15-16 year olds versus RNI of 55.2g Girls:

58.6g in 4-6 year olds versus RNI of 19.7g 57.0g in 7-10 year olds versus RNI of 28.3g 49.8g in 11-14 year olds versus RNI of

41.2g 48.9g in 15-16 year olds versus RNI of 45.0g The contribution of protein to food energy intake decreased linearly with

level of deprivation, but mean intakes expressed as g/day were similar across SIMD quintiles. The percentage contribution of

protein to food energy was similar between 2006 (13.1%) and 2010 (13.7%). 84 Summary continued. Non-starch

polysaccharides, iron and calcium The mean intake of non-starch polysaccharides in 3-16 year olds was 11.6 g/day. There are

currently no recommendations for children for intake of non-starch polysaccharides. Intakes of non-starch polysaccharides

(g/day) were significantly higher in boys than in girls, reflecting their higher energy intake, and decreased significantly with

age in girls, but not in boys. Mean daily iron intake was greater than the RNI in younger children, but below the RNI in older

children (11-14 and 15-16 years), especially in older girls whose mean intake was only 52% of the RNI and was below the

lower reference nutrient intake (LRNI): Boys: 8.9mg in 4-6 year olds versus RNI of 6.1mg 9.2mg in 7-10 year olds versus RNI

of 8.7mg 9.5mg in 11-14 year olds versus RNI of 11.3mg 9.2mg in 15-16 year olds versus RNI of 11.3mg Girls: 8.5mg in 4-6
 year olds versus RNI of 6.1mg 8.6mg in 7-10 year olds versus RNI of 8.7mg 7.5mg in 11-14 year olds versus RNI of 14.8mg

7.4mg in 15-16 year olds versus RNI of 14.8mg The mean intake of calcium exceeded the RNI in boys aged 4-6 and 7-10

years and in girls aged 4-6, 7-10 and 11-14 years. The mean calcium intake was only marginally below the RNI in 11-14 and

15-16 year old boys and in 15-16 year old girls. Boys: 1053mg in 4-6 year olds versus RNI of 450mg 1026mg in 7-10 year

olds versus RNI of 550mg 984mg in 11-14 year olds versus RNI of 1000mg 986mg in 15-16 year olds versus RNI of 1000mg

Girls: 982mg in 4-6 year olds versus RNI of 450mg 920mg in 7-10 year olds versus RNI of 550mg 811mg in 11-14 year olds

versus RNI of 800mg 794mg in 15-16 year olds versus RNI of 800mg Mean intakes of non-starch polysaccharides (g/day) and

iron (mg/day) were similar across SIMD quintiles, but calcium (mg/day) increased linearly with level of deprivation. Mean

intakes of non-starch polysaccharides, iron and calcium were very similar between 2006 and 2010 when expressed per

1000kcal

Most teen girls are conscious about their weight and appearance and tend to reduce their calorie
intake to maintain their weight. What you need to tell your girl is that she can maintain an ideal
weight by consuming wholesome food.

A healthy diet plan for a teenage girl should include:

Calories that the teenager needs for physical growth. The average calorie requirement for teen girls
is 2,200 or more if the girl is physically active and plays a sport (1).
Carbohydrates, fats, and proteins needed for healthy physical development.
Vitamins and minerals for healthy growth.

Example of food containing fat: Example of food containing protein: Ex. Of Food containing carbo
 Food that contain calcium Food that contain Vitamins Food that contain Mineral

For Both Male & Female Egg, Dried Beans and Nuts
1/3 cup cooked dried beans/ nuts
Fats and Oils 1/2 cup tofu
1 tsp coconut oil (5g) 1 piece tokwa
1 Tbsp coconut cream 1 piece chicken egg
1 tsp margarine/butter 1 slice cheese
2 tsps peanut butter
1 tsp mayonnaise Milk and Milk Products
1 glass whole milk
Sugar / Sweets 1/2 cup evaporated milk diluted with 1/2 glass water
1 tsp sugar (5g) 4 Tbsps powdered whole milk diluted to 1 glass of
1 tsp honey water
1 tsp fruit flavored drink (powder)
2-3 tsps fruit flavored drink (concentrate) Vegetables
1 pc hard candy 1 serving of leafy vegetables = 1 cup raw or 1/2 cup
1/5 glass softdrink/ flavored drink cooked
2 tsp jam/ jelly/ preserves 1 serving of other vegetables = 1 cup raw or 1/2 cup
cooked
Fish, Shellfish, Meat & Poultry
1 pc medium size fish Fruits
1/3 cup shellfish, shelled 1 serving of vit-C-rich fruits = 1 med sized fruit or 1
3 cm cube cooked pork/ beef/ chicken slice of a big fruit
1 serving of other fruits = 1 med sized fruit or 1 slice
of a big fruit

Rice, Corn, Root Crops, Bread and Noodles

1 cup cooked rice = 4 slices of loaf bread

= 5 pcs small pan de sal
= 1 cup of corn
= 2 slices/pieces of puto
= 2 cups of noodles
= 1 cup of yellow kamote