Nutri Guide by Jan

𝐑𝐈𝐂𝐄 𝐄𝐗𝐂𝐇𝐀𝐍𝐆𝐄𝐒

Knowing your rice exchanges can help you make healthier choices! 🍚 ½ cup (80g) of cooked rice is equivalent to these common foods. Perfect for portion control, meal planning, and balanced nutrition. "

𝐌𝐚𝐥𝐮𝐬𝐨𝐠 𝐚𝐭 𝐌𝐚𝐬𝐚𝐲𝐚𝐧𝐠 𝐏𝐚𝐦𝐢𝐥𝐲𝐚

The family plays a vital role in building a harmonious and progressive community. To achieve this, it is essential that every member of the family is healthy and happy.

It is truly an honor to serve as a resource speaker and to share our knowledge about nutrition and a healthy lifestyle—especially in a community where families are brought together. This activity is in connection with Pamilyang 4Ps, Pantawid Family Day, and the 63rd Founding Anniversary of Basak, Magpet.

When we prioritize and promote proper nutrition within the family, a happy and thriving family will surely follow.

𝐏𝐚𝐫𝐚𝐧𝐠 𝐤𝐚𝐧𝐢𝐧 𝐤𝐚… 𝐡𝐢𝐧𝐝𝐢 𝐚𝐤𝐨 𝐦𝐚𝐛𝐮𝐛𝐮𝐬𝐨𝐠 𝐤𝐮𝐧𝐠 𝐰𝐚𝐥𝐚 𝐤𝐚.”.” 🍚💖

Ang kanin ay bahagi na ng kultura ng bawat Filipino. Sabi nga nila,

“𝐎𝐤𝐚𝐲 𝐧𝐚 𝐰𝐚𝐥𝐚𝐧𝐠 𝐮𝐥𝐚𝐦, 𝐛𝐚𝐬𝐭𝐚 𝐦𝐚𝐲 𝐤𝐚𝐧𝐢𝐧.”

𝐁𝐞𝐧𝐞𝐩𝐢𝐬𝐲𝐨 𝐧𝐠 𝐊𝐚𝐧𝐢𝐧:

✅ 𝐏𝐚𝐧𝐠𝐮𝐧𝐚𝐡𝐢𝐧𝐠 𝐩𝐚𝐠𝐤𝐚𝐢𝐧 – Kanin ang pangunahing pinagkukunan ng enerhiya ng mga Pilipino.

✅ 𝐏𝐢𝐧𝐚𝐠𝐦𝐮𝐦𝐮𝐥𝐚𝐧 𝐧𝐠 𝐂𝐚𝐫𝐛𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞𝐬 – Nagbibigay lakas para sa araw-araw na gawain.

✅ 𝐌𝐚𝐲𝐚𝐦𝐚𝐧 𝐬𝐚 𝐅𝐢𝐛𝐞𝐫 – Tumutulong sa magandang digestion (lalo na pag brown rice).

✅ 𝐌𝐚𝐲 𝐁𝐢𝐭𝐚𝐦𝐢𝐧𝐚 𝐚𝐭 𝐌𝐢𝐧𝐞𝐫𝐚𝐥 – May Vitamin B, Magnesium, at Manganese.

👉 Maaring mas maging masustansya ang pagkain ng kanin kung ito ay kinakain nang naaayon sa pangangailangan ng katawan at sinasabayan ng masustansyang ulam gaya ng gulay, prutas, at protina

𝐌𝐠𝐚 𝐊𝐚𝐫𝐚𝐧𝐢𝐰𝐚𝐧𝐠 𝐏𝐚𝐧𝐢𝐧𝐢𝐰𝐚𝐥𝐚 𝐬𝐚 𝐂𝐚𝐫𝐛𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞𝐬

❌ “Ayaw ko kumain ng Carbohydrates rich foods dahil ayaw kong tumaba!”
❌ “Carbs? No diet ako!”
❌ “Ayaw ko sa Carbs, diabetic ako!”
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𝐓𝐚𝐧𝐝𝐚𝐚𝐧:

Ang mga pagkaing mayaman sa Carbohydrates gaya ng kanin, mais, tinapay, kamote at iba pa ay mahalagang nutrient na kailangan ng katawan.

👉 𝐏𝐚𝐧𝐠𝐮𝐧𝐚𝐡𝐢𝐧𝐠 𝐭𝐮𝐧𝐠𝐤𝐮𝐥𝐢𝐧 𝐧𝐠 𝐂𝐚𝐫𝐛𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞𝐬:
1️⃣ Pinagmumulan ng enerhiya para sa ating mga gawain buong araw.
2️⃣ Pinagmumulan ng fiber para sa magandang digestion.
3️⃣ Pagkain ng utak para sa tamang pag-iisip at konsentrasyon.

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💡 𝐇𝐮𝐰𝐚𝐠 𝐦𝐚𝐭𝐚𝐤𝐨𝐭 𝐬𝐚 𝐂𝐚𝐫𝐛𝐬!!
Mas dapat kang mag-alala kung wala nang carbs sa diet mo at nagsisimula ka nang mag-hallucinate o mawalan ng energy.

✅ 𝗧𝗮𝗻𝗱𝗮𝗮𝗻: With right portioning of Carbs, there’s nothing to worry about!

𝑵𝒖𝒕𝒓𝒊𝒈𝒖𝒊𝒅𝒆 𝒃𝒚 𝑱𝒂𝒏: 𝑵𝒖𝒕𝒓𝒊𝒕𝒊𝒐𝒏 𝑴𝒂𝒅𝒆 𝑺𝒊𝒎𝒑𝒍𝒆, 𝑾𝒆𝒍𝒍𝒏𝒆𝒔𝒔 𝑴𝒂𝒅𝒆 𝑷𝒐𝒔𝒔𝒊𝒃𝒍𝒆