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1. RECOMMENDED DIETARY
ALLOWANCE

2. importance
•Knowing•it's much
•It's thehow the
amount
of a certain
that will prevent
total
nutrient you need
deficiencies in
amount you
helps you meet
the majority of
need,
your daily
people. including
requirements,
what you
either by taking a
get from
supplement or
foods.
adjusting what you
eat.

3. Breakfast

4. lunch

5. dinner

6. Importance of
Breakfast
•Eating a good the
•It kickstarts
•Breakfast
breakfast
body into keeps
provides the
you full the
producingfor
energy your body
longer needed
enzymesand may to
requires in order
make you less
metabolise fat,
to perform
likely to reach
helping to
activities shed
for snacks.
the pounds.

7. Nutrient facts:
•Rice
•Fried fish and
 carbohydrates
other vit
 Protein
mineral such as
•Sunny side-up egg
Thiamine,
 Fiber
•Glass of milk
Niacin, Iron,
 Calcium
Zinc,
•banana
Phosphorus
Riboflavin,
 Potassium
Selenium, and
 Sodium
Magnesium.
 Vit. B1 and
Vit. B2
 Starch

8. Nutrient facts:
•Rice
•Fried Fish
 Protein
 Amino acids
 vit.D
 Omega 3 fatty
acid

9. Nutrient facts:
•Rice
•Fried Fish
•Sunny side-up egg
 Protein
 Protien

10. Nutrient facts:
•Rice
•Fried Fish
•Sunny side-up egg
•Banana
 Potassium
 Minerals
 Dietary Fiber
 vit.B- Thiamine
 Riboflavin
 Niacin
 Folic acid
 vit. B5 and B12

11. Nutrient facts:
•Rice
•Fried Fish
•Sunny side-up egg
•Banana
•Milk
 Calcium
 vit.D
 Protein
 Potassium
 vit.A
 vit.B12
 Riboflavin
 Niacin
 Phosphorus

12. People today eat way more than they used to — and way more
than they need to. This means that they're constantly taking
in more calories than their bodies can burn. Unfortunately,
lots of us don't realize that we're eating too much because
we've become so used to seeing (and eating!) large portions.
So what can you do to take back control? A good place
to start is knowing about two things that can help
you eat smart: serving sizes and recommended
amounts of different foods.