Weight = 55kg Height = 5 2 (62inches)

BMI-DERIVED FORMULA Female: DBW (k) = height in m x 20.8 2.46m x 20.8 = 51.1 or 51 kilos

Formula: BMI = weight height

62inches x 0.0254m = 1inch

1.57 m

1.57 m x 1.57 m =

2.46 m

BMI = 55kg 2.46m BMI = 22.35 kg/m NORMAL RANGE

DBW (NDAP or ADOR DIONISIO FORMULA) Female: 106 lbs 106 lbs (5ft) + 8 lbs (2x4lbs) 114 lbs

TANNHAUSER S or BROCA INDEX FORMULA DBW (k) = height (cm) 100

62inches x 2.54cm = 157.48 cm 1inch 157.48 100 = 57.48 57.48 5.748 (10%) = 51.7 or 52 kilos

TEA = DBW (k) x Physical Activity Light Activity (student) = 35

TEA = 52 kilos x 35 = 1820 or 1800 kcal

CHO: 1800 kcal x 60% = 1080/4 =

270 g

CHON: 1800 kcal x 15% = 270/4 = 67.5 = 68 = 70 g FATS: 1800 kcal x 25% = 450/9 = 50 g

DIETARY RX: 1800 kcal; CHO = 270 g; CHON = 70 g; FATS = 50 g

MEAL PLANNING

Food Veg. A B Fruit Milk Sugar

Number of Exchange 2 1 4 1 5 Partial Sum

CHO 3 3 40 12 25 83

CHON 1 1 8 -

FATS 5 -

KCAL 16 16 160 125 100

270 g (Rx CHO) 83 g (partial sum) 187 23 (g of rice) = 8 no. of rice exchange

Rice

184 Partial Sum

16 26

800

70 g (Rx CHON) 26 g (partial sum) 44 8 (g of Meat & Fish) = 5 no. of Meat & Fish Exchange

Meat and Fish a. LM&F b. MM&F 3 2 24 16 3 20 Partial Sum 28 123 172

50 g (Rx FATS) 28 g (partial sum) 22 5 (g of Fats) = 4 no. of Fats Exchange

FATS

20

180

TOTAL

267g

66g

48g

1,692 kcal

DAY 1

Breakfast Food Rice Meat & Fish Number of Exchange 1 1 Menu cooked rice longganisa Approximate Serving Size cup 3 of 9 cm diameter x 0.3 cm thick each Fat Milk Sugar 1 1 2 canola oil milk, powdered white sugar 1tsp cup 2tsp

AM SNACK Rice Meat & Fish 1 2 whole wheat bread ham cottage cheese Fat Sugar Fruit 2 2 1 mayonnaise ube, halaya pineapple juice 2 slices 1 slice (3 cm cube) 1/3 cup 2tsp 2tsp 1/3 cup

LUNCH Rice Meat & Fish Vegetable Fruit 2 1 2 1 cooked rice sinigang na bangus radish & kangkong ripe mango 1 cup 1slice (7x3x2 cm) half cup 1slice (12x7 cm) or cup cubed Water (500ml or 2glasses of water)

PM SNACK Rice 2 sponge cake Spaghetti Water (250ml) 1 slice 1 cup

DINNER Rice Meat & Fish Fat Vegetable Fruit Water (5ooml) 1 1 1 1 1 cooked rice fried galunggong canola oil ginisang toge grapes cup 1 (14x3-1/2 cm) 1tsp cup 10 (2 cm diameter each)

MIDNIGHT SNACK Rice Sugar Water (250ml) 1 1 mamon tostado banana chip 3pcs 1 (6x3-1/2 cm)

DAY 2

Breakfast Rice Meat & Fish Fat Milk Sugar 1 1 2 1 1 pandesal tocino bacon milk, fresh cows pastillas langka 3pcs 1slice (11x4x0.5 cm) 1strip 10x3 cm 1 cup 1 (5x1x1 cm)

AM SNACK Rice Sugar 1 1 whole wheat bread jam 2 slices 2tsp

Meat & Fish Water (500ml)

peanut roasted

1/3 cup

LUNCH Rice Meat & Fish 2 2 cooked rice pork Fried bangus Vegetable 2 ginisang ampalaya & Tomato Fat Fruit 2 1 canola oil watermelon 2tsp 1slice (12x6x3 cm) or 1 cup Sugar Water (500ml) 1 caramel candy 1 (2x2 cm) 1 cup 1slice (3 cm cube) of 20x8 cm half cup

PM SNACK Rice Fruit 1 2 sponge cake banana cue Buco water Sugar 2 white sugar 1 slice of 9-1/2x4 cm 1 cup 2tsp

DINNER Rice Meat & Fish Vegetable Fruit 2 1 1 1 cooked rice fried lapu-lapu ginisang toge pineapple 1 cup of 30x40 cm half cup 1slice (10x6x2 cm) or cup Water (500ml)

MIDNIGHT SNACK Rice Water (250ml) 1 baby corn 1 cup

DAY 3

Breakfast Rice Fruit 1 1 breakfast cereals apple cup of cm diameter or 1 (6 cm diameter) Milk 1 milk, fresh cows 1 cup

AM SNACK Rice Meat & Fish Fat Sugar 1 1 1 5 whole wheat bread salami canola oil soft drink 2 slice 3 slices of 8x8x1 cm each 1tsp 1 bottle regular size

LUNCH Rice Meat & Fish 2 2 cooked rice tinolang manok (chicken leg) fried hasa-hasa Vegetable 2 malunggay leaves & papaya green Fruit 1 melon 1slice (12x10x3 cm) or 1-1/3 cup Water (500ml) 1 cup 1 small leg (13-1/2 cm long x 3 cm diameter) 1 (18x4-1/2 cm) half cup

PM SNACK Rice Fat Fruit 1 1 1 pan amerikano peanut butter sweetened mango juice 2 pcs 2 tsp cup

DINNER Rice 2 cooked rice 1 cup

Meat & Fish Vegetable Fat Water (500ml)

1 1 2

fried tilapia steamed carrots canola oil

2 (12x5 cm each) cup 2 tsp

MIDNIGHT SNACK Meat & Fish Fruit Water (500ml) 1 1 balut dalanghita 1 pc 2 (6 diameter each)

DAY 4

Breakfast Rice Meat & Fish Fat Fruit 2 1 1 1 cooked rice vienna sausage cannola oil mango ripe 1 cup 4 (5x2x2 cm) 1tsp 1slice (12x7 cm) or cup cubed Water (500ml)

AM SNACK Rice Sugar Meat & Fish 1 5 1 pancit bihon soft drink peanut roasted 1 cup 1 bottle regular size 1/3 cup

LUNCH Rice Meat & Fish 2 2 cooked rice adobong atay gizzard Fat 2 canola oil 1 cup cup cup 2tsp

Vegetable

ginisang kalabasa & sitaw

half cup

Fruit

grape juice

cup

PM SNACK Rice Fat Fruit 1 1 1 corn boiled butter mango juice 1 pc 1tsp cup

DINNER Rice Meat & Fish Vegetable 1 1 1 cooked rice squid (adobo) pigeon pea pads (kadyos) Fruit 1 guwayabano 1slice (8x6x2 cm) or cup Water (500ml) cup 3 (7x3 cm each) half cup

MIDNIGHT SNACK Rice Milk 1 1 hopia milk, fresh cows 1 round 1 cup

DAY 5

Breakfast Rice Meat & Fish 1 2 Lugaw with beef tripe & beef Small intestine Sugar Fruit 1 1 milo papaya ripe 2-1/2 tbsp 1slice (10x6x2 cm) or 3 cups cup

 cup

AM SNACK Rice Meat & Fish Sugar 1 1 1 whole wheat bread cheese pimiento flavour chocolate drink 2 slices 1slice (6x3x2 cm) 1 tetra-brick

LUNCH Rice Meat & Fish Vegetable Fat Fruit Sugar Water (500ml) 2 1 1 1 1 1 cooked rice pork afritada carrots canola oil pear yema 1 cup 1slice (3cm cube) cup 1tsp 1 (6cm diameter) 1 (5x1-1/4 cm)

PM SNACK Rice Fat Sugar Fruit 1 1 1 1 whole wheat bread margarine white sugar pineapple juice 1 pc 1tsp 1tsp 1/3 cup

DINNER Rice Meat & Fish Fat Vegetable 2 1 2 2 cooked rice fried alumahan cannola oil adobong kangkong & onion bulb Fruit Water (500ml) 1 peach halves 1-1/3 halves 1 cup 1 (15-1/2x8 cm) 2tsp half cup

MIDNIGHT SNACK Rice Milk Sugar Water (250ml) 1 1 1 lady fingers yoghurt marshmallows 5 pcs cup 1 (2-1/2 cm diameter)

DAY 6

Breakfast Rice Meat & Fish Fat Sugar Fruit 2 1 1 1 1 cooked rice frankfurters canola oil guwayabano juice mango chips 1 cup 1-1/2 0f 12x1-1/3 cm 1tsp 1 tetra-brick 2 (2x8 cm each)

AM SNACK Rice Fruit 1 1 mamon tostado sweetened orange juice 3pcs cup

LUNCH Rice Meat & Fish Vegetable Fat Fruit 2 1 1 1 1 cooked rice pork adobo singkamas tuber canola oil watermelon 1 cup 1slice (3cm cube) cup 1tsp 1slice (12x6x3 cm) or 1 cup Sugar 3 banana split w/ strawberry fullcream + marshmallows 1 tetra-brick marshmallows - 1 (2 cm diameter) Water (500ml)

PM SNACK Rice Fat 1 2 whole wheat bread bacon canola oil Meat & Fish Water (500ml) 1 cottage cheese 2 slices 1strip 10x3 cm 1tsp 1/3 cup

DINNER Rice Meat & Fish 2 2 cooked rice fried salmon alamang Vegetable Sugar 2 1 tomato & onion bulb sampaloc candy 1 cup 1/3 cup flakes 1-1/4 tablespoon half cup 1 (1-1/2 cm long x 1 cm thick) Water (500ml)

MIDNIGHT SNACK Fruit 1 apple of 8 cm diameter or 1 (6 cm diameter) Milk 1 yoghurt cup

DAY 7

Breakfast Rice Meat & Fish Fat Milk Fruit 2 1 1 1 1 cooked rice longganisa canola oil milk, fresh cows papaya ripe 1 cup 1 (12x2 cm) 1tsp 1 cup 1slice (10x6x2 cm) or

 cup

AM SNACK Sugar Rice 1 1 taho w/ syrup sago cup cup cooked

LUNCH Rice Meat & Fish Vegetable Fruit Water (500ml) 2 1 2 1 cooked rice sinigang na hipon (puti) kangkong & okra banana (latundan) 1 cup 5 (12 cm each) half cup 1 (9x3 cm)

PM SNACK Rice Meat & Fish 1 3 puto: puti dinuguan (blood pork, Liver pork, lean pork) Fat Fruit Water (500ml) 1 1 canola oil dalanghita 1tsp 2 (6 diameter each) 1slice (9-1/2x3x3-1/2cm) cup

DINNER Rice Meat & Fish Fat Vegetable Fruit Water (500ml) 2 1 1 1 1 cooked rice vienna sausage canola oil steamed squash fruit atis 1 cup 4 (5x2x2 cm) 1tsp half cup 1 (5 cm diameter)

MIDNIGHT SNACK Fat Sugar 1 4 sitsaron halo-halo 2 (5x3 cm each) 2-1/3 cup