FN 122 - PRINCIPLES OF NUTRITION Date Performed: September 16, 2019

Group 2 MJKL Date Submitted: September 23, 2019

Alghamdi, Amina Rose Dietitian: nutrition calculations, reporting

Amante, Joaquin Housekeeper: washing dishes and utensils
Daraoay, Reichelle Ann Chief Cook: meal preparation, worksheet
Deimoy, Charls Darwin Marketing: buying ingredients
Luna, Gabriel Chief Cook: meal preparation

Report Grade:

Parameters Score

Introduction /10

Methodology /10

Results /30

Discussion /35

Conclusions /5

References /5

Format /5

TOTAL /100

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 Exercise 5: Evaluation of a Healthy Diet

TABLE OF CONTENTS

Page Number

INTRODUCTION 3

METHODOLOGY 5

RESULTS 7

DISCUSSION 10

CONCLUSION 11

REFERENCES 12

LIST OF APPENDICES

I. APPENDIX A: CALCULATIONS

II. APPENDIX B: EXCHANGES

III.APPENDIX C: MEAL PLAN

IV. APPENDIX D

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INTRODUCTION

The Food Exchange Lists, or FEL, is one of the basic quantitative tools applied in
nutrition and diet therapy. It is also a tool used in meal planning with variety, diet instruction and
in estimating the energy and macronutrient content of diets, and is devised primarily to facilitate
planning of normal, diabetic, and other therapeutic diets (Food and Nutrition Research Institute -
Department of Science and Technology, 1994). The FEL has common foods divided into 7
groups: Vegetable (which is further subdivided into A and B), Fruit, Milk, Rice, Meat and Fish,
Fat and Sugar. Each sublist of foods under these lists contain an approximated same amount of
carbohydrates, protein, fat and calories, and thus can be exchanged or substituted with one
another. This facilitates variety, as well as taking into consideration the food habits of the clients.

The Philippine Dietary Reference Intake 2015, or PDRI, which was preceded by
Recommended Energy and Nutrient Intake, or RENI, is also one of the basic quantitative tools
in nutrition and dietetics. PDRI is the collective term comprising the set of multi-level reference
values for energy and nutrients, which takes into account the RENI, adequate intake, and upper
limit levels (Food and Nutrition Research Institute - Department of Science and Technology,
2015). The groupings on the PDRI are divided by gender, further subdivided by age groups. The
nutrients covered are the following: energy, macronutrients (protein, dietary fiber and both
carbohydrates and total fats expressed in percentage of the dietary energy), minerals,
fat-soluble vitamins, water-soluble vitamins, water and electrolytes. PDRI is mainly used for
dietary planning and assessment.

One of the objectives of this exercise, Evaluation of a Healthy Diet, is to plan a meal
made for a 19 years old sedentary female, with a height of 5 feet (the calculations for the
Desirable Body Weight, or DBW, is included in Appendix A). The other objective of this exercise
is to compare applications of some nutritional tools, specifically the FEL and PDRI. The Total
Energy Allowance (TEA), as well as the amount of carbohydrates, protein and fat were
calculated (see Appendix A) to show:
Diet Rx: kcal 1400; carbohydrates 230 g; protein 55 g; fat 30 g

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 The number of exchanges per food group was determined (see Appendix B for the
breakdown). The number of meals differ from group to group, shown below:
Group 1 - Breakfast, AM Snack, Lunch, PM Snack, Supper, Bedtime Snack
Group 2 - Breakfast, AM Snack, Lunch, PM Snack, Supper
Group 3 - Breakfast, AM Snack, Lunch, Supper
Group 4 - Breakfast, Lunch, Supper
Group 5 - Breakfast, AM Snack, PM Snack

The task for Group 2 is to create a total of five meals: breakfast, AM snack, lunch, PM
snack, and dinner, which has the necessary exchanges and macronutrients. The meal plan for
the breakfast is scrambled eggs, toasted white bread and pan-roasted tomatoes. For the
morning snack, an apple and two pieces of candies are prepared. The meal for lunch is rice,
sauteed mung bean sprouts with carrots, and a banana. For the afternoon snack, the prepared
meal is white bread with guava jelly. Lastly, for dinner, the dish prepared is rice, oven-baked
tilapia and pan-grilled eggplants.

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METHODOLOGY

The meal planning for all the dishes prepared was facilitated mostly by the FEL (see
Appendix C for the complete breakdown of the planned meal). The dietitian in the group made
the preliminary nutrition calculations based on the meal plan, and made the necessary changes
after some proportions were altered. The meals were evaluated both quantitatively and
qualitatively. For the quantitative analysis, appearance, color, texture, taste and variety in
cooking method were evaluated using the hedonic scale. The quantitative analysis utilized the
nutrition calculations and unit costing.

The first thing to do was to boil one cup of rice, which yields 2-3 cups of cooked rice, for
lunch and dinner portion. For the mise-en-place, three cloves of garlic was minced; two cloves
of garlic crushed; half of a medium white onion sliced; three small tomatoes thickly sliced,
crosswise; one eggplant thickly sliced, diagonally and half a medium carrot peeled and julienned
was prepared. The medium apple was washed thoroughly before plating. The bread was
prepared with spread guava jelly, proportioned as one small bread to one teaspoon of jelly. The
recipes for the dishes are the following:

Baked​ Tilapia
After preheating the oven to 400°F, a small tilapia was prepared and seasoned with salt
and pepper, stuffed with crushed garlic, and drizzled with two pieces of calamansi. The tilapia
was baked for 10 to 12 minutes, until the fish was fork-tender. Around 66.3 grams of cooked fish
meat was served.

Togue Guisado
The most difficult meal, which is the ​togue guisado,​ was prepared first. About half of a
chicken breast was boiled in about two cups of water. After the chicken was done, the broth was
set aside and meat was deboned. Afterwards, a sauté pan was heated on medium heat with
one teaspoon of oil. The minced garlic and sliced onion was added, then after some
caramelization or browning, around 43.5 grams of chicken and two tablespoons of soy sauce
was added. Around one cup of broth was added, then the one cup of mung bean sprouts and
half a cup of carrots. The dish was further cooked for around 5-10 minutes with constant stirring.
Salt and pepper was used to season.

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Scrambled Eggs and Toasted Bread
In a small bowl, two medium eggs were beaten until frothy, then seasoned with salt and
pepper. A saute pan was heated, then a tablespoon of oil was added. When the oil is hot, the
eggs were slid to the pan and scrambled around until all parts are cooked. The four pieces of
small white bread was toasted afterwards in the same pan.

Pan-Grilled Eggplant
A non-stick pan was heated under medium heat, then the slices of eggplant was added
and seasoned with salt and pepper. The eggplants were cooked for a couple of minutes on
each side or until the eggplant turned light brown.

Pan-Roasted Tomatoes
A saute pan was heated, then the slices of tomatoes were added. The tomatoes were
seasoned with salt and pepper, cooked on each side for about five minutes each in medium
heat.

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RESULTS
The subject for the preparation of a one-day meal plan was a 19-year-old, 5’0” female
with a sedentary lifestyle. Given these descriptions, her desired body weight was calculated
(see Appendix A) from which a fitting Diet Rx was obtained. However, the values in her
prescription do not exactly align with the PDRI recommendations. Table 1 shows the extent to
which the Diet Rx was able to reach the recommended intakes for energy and macronutrients.

Table 1.​ Comparison of diet prescription to PDRI values

Dietary Aspect Diet Rx PDRI % PDRI

Energy 1400 1930 72.5

Protein 55 62 88.7
Carbohydrates 230 313 73.5
Fat 30 43 69.8

The meals were prepared in accordance with the diet prescription for the subject. Hence,
portion control was taken in great consideration as it is a primary indicator of the meal’s caloric
value. The table below is a breakdown of the nutritional content of the meals prepared.

Table 2. ​Quantitative evaluation of the meals prepared

Food ID Food and Household EP Wt Nutritional Value
Description Measure g
(Alternate name) or Size Energy Protein Fat g CHO Ca mg Fe Vitamin Vitamin Vitamin Vitamin Vitamin
kcal g g mg A RE ug B1 mg B2 mg B3 mg C mg

BREAKFAST

A048 Bread, white, loaf 4 pcs 40 132 3.9 2.0 24.4 30.8 1,6 0 0.08 0.06 1.3 0

H002 Eggs, chicken, 2 pcs 120 64 13.4 0.2 2.1 11.6 0.6 5.3 0.01 0.2 0.2 0
white 105.5
uncooked=0.879

D257 Tomato 1/2 cup 45 12 0.4 0.1 2,3 14 0.5 28.4 0.02 0.01 0.3 15.3

USDA Milk, low-fat 1/4 cup 25 10.5 0.8 0.2 1.2 31 0 14.5 0 0.05 0.02 0

K009 Oil, coconut 1 tsp 5 45 0 4.9 0 1.7 0.01 0.2 0 0.0005 0 0

AM SNACK

E002 Apple 1 pc 65 44 0.5 0.07 10.3 5.9 0.1 2.6 0.01 0.007 0.7 0
(medium)

M005 Hard candy 1 pc 5 20 0 0.09 4.8 1.05 0.09 0 0 0 0 0

LUNCH

A020 Rice, well-milled, 1 cup 160 206 3.4 0.3 47.5 17.6 1.0 0 0.03 0.03 0.8 0
boiled

D131 Mung bean sprout 1/2 cup 45g 32 2.8 0.05 4.9 15.8 0.5 2 0.06 0.07 0.5 20.2
(toge) 49.3
uncooked=1.096

D039 Carrot 1/2 cup 45 25 0.7 0.2 5.0 32.9 1.0 797 0.02 0.02 0.4 3.8
uncooked=1.063 47.8

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 K009 Oil, coconut 1 tsp 5 45 0 4.9 0 1.7 0.01 0.2 0 0.0005 0 0

F093 Chicken, breast 1 pc 30 57 9.4 2.2 0 10.4 0.4 13.5 0.03 0.03 4.2 0
uncooked=1.450 43.5

M005 Hard candy 1 pc 5 20 0 0.09 4.8 1.05 0.09 0 0 0 0 0

E011 Banana, lakatan 1 pc 40 50 0.6 0.08 11.8 8.4 0.3 24 0.01 0.02 0.2 10

PM SNACK

A048 Bread, white, loaf 3 pcs 40 132 3.9 2.0 24.4 30.8 1,6 0 0.08 0.06 1.3 0

M031 Jelly, guava 4 tsp 20 69 0 0.16 16.9 3.4 0.12 0.4 0 0 0.04 2

DINNER

A020 Rice, well-milled, 1 cup 160 206 3.4 0.3 47.5 17.6 1.0 0 0.03 0.03 0.8 0
boiled

D073 Eggplant 1/2 cup 45 18 0.6 0.1 3.5 21.3 0.4 7.9 0.06 0.03 0.4 3.1
uncooked=1.357 61

G145 Tilapia 2 pcs 35 71 12.0 2.5 0 49.0 0.5 44.4 0.04 0.13 3.05 0
uncooked=1.895 66.3

E076 Rambutan 5 pcs 50 44 0.6 0.5 9.3 16 0.2 0 0.01 0.05 0.03 45.5

M005 Hard candy 1 pc 5 20 0 0.09 4.8 1.05 0.09 0 0 0 0 0

TOTAL 1322.5 56.4 21.0 223.2 323.1 6.9 940 0.5 0.8 14.2 99.9

PDRI 1930 62.0 750 28.0 600 1.10 1.10 14.0 60

%PDRI 68.5 90.9 43.1 24.6 156.7 45.5 72.7 104.4 169

TOTAL 1350 56.4 21.0 223.2

Other than meeting the values of nutrients as prescribed in the Diet Rx, another goal
was to maximize the nutritional and aesthetic quality of the meals while minimizing the
expenses; the group was given a maximum amount of 100 pesos to create the one-day meal
plan. Table 2 depicts the possible implications of spending a certain amount on the nutritional
quality of the meal plans. In addition, it must be noted that each group was assigned to prepare
varying numbers of meals (e.g. Group 1 has 6 meals, Group 2 has 5 meals, etc).

Table 2. ​Comparisons of the nutrient content and cost of the one-day meals prepared

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 GROUP Energy CHON Fat g CHO g Vit A Vit Vit Vit Vit C PDRI Score Total
Number kcal g RE ug B1 B2 B3 mg Frequency (n=9) Cost
mg mg mg
Equa High Low
l
Group 1 1680 50.6 40.2 278.9 781 0.57 0.91 9.1 77 5 1 3 120.97
Group 2 1322.5 56.4 21 223.2 940 0.5 0.8 14.2 99.9 3 4 2 135.85
Group 3 1610.58 49.11 37.05 269.28 1685.8 0.44 0.79 21.31 181.62 0 3 6 157.7
5
Group 4 1358 59.9 37.7 194.9 692 0.86 1.54 14.94 53.1 3 3 3 113
Group 5 1350.1
1605.09 68.28 31.02 247.7 9 0.534 0.947 16.31 154.91 2 3 4 103

In order to further assess the quality of the meals prepared, a qualitative evaluation of
the meals - focusing on aesthetic qualities and palatability - was also done with the aid of
Hedonic scale. The assessment was done in general considering the meals or dishes prepared
as a whole. Table 3 shows the general evaluations of our group for the meals prepared by the
other groups.

Table 3.​ Qualitative evaluation of the meals prepared

Qualitative Evaluation of the Meals Prepared (Hedonic Scale)
Criteria Group 1 Group 2 Group 3 Group 4 Group 5
Appearance 6 6 7 6 6
Color 5 6 7 7 5
Texture 6 6 7 7 6
Taste 6 7 7 6 6
Cooking Method 5 5 6 6 5
(variety)

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DISCUSSION

Meal planning provides the daily nutrients the body needs (National Heart, Lung and
Blood Institute, n.d.). In meal planning, nutritional and economic aspects of food in consider to
develop meals on a budget, yet maximize foods high in nutrients (Department of Health, 2015).
In this exercise, the class prepared multiple dishes customized for a 19-year old inactive female,
in order for her to provide enough calories and nutrients in a supposedly PhP100 budget.

Based on Table 1, it can be seen that the group with the highest cost for meal
preparation was Group 5 (PhP103), whereas the group with lowest cost would be Group 3
(PhP157.7). However, the meal plan with the highest cost did not necessarily translate to the
most nutrient dense plan. Although Group 3 prepared more meals as compared to Group 5,
many nutrient requirements were not satisfied by the former group, which includes Vitamin B1,
B2 and Protein. This could possibly be due to the type of protein they utilized in their meals,
which were tuyo, canned tuna flakes, and chicken breast. Chicken breast is a relatively
low-calorie, high-protein food (Food and Nutrition Research Institute, 1997). However, it is
possible that the serving size of 43.5 g chicken breast may not have been enough. Ideally, the
exchanges for the different groups of food should be distributed among the total number of
meals needed to be prepared in order to suffice the nutrient requirements.

It should be noted that comparing with the Philippine Dietary Reference Intakes (PDRI)
does not automatically mean that the nutrients taken in by the individual are adequate as the
PDRI has multi-level reference values (Bayaga, 2019). The values, however, indicate a certain
probability of risk of deficient intakes. As seen in the PDRI score frequency in Table 2, the group
with the most ‘equals’ would be Group 1. This means that the meals they have prepared have a
lower risk of having deficient intakes and exceeding the upper limit. In contrast, Group 3 had the
highest probability of deficient intake with a frequency of 6 under ‘low’.

Relating cost with number of meals prepared, there was no direct relationship. Groups 2
and 3, which prepared five and four meals, respectively, had a significantly higher cost than
Group 1, who prepared six meals. However, this was at the expense of variation, as the former
groups had a wider range of foods, particularly fruits in the diet, whereas Group 1 only served
Lakatan banana.

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 Another important aspect in meal preparation would be the sensorial properties of food.
Sensory data provides information on how consumers (in this case the patient), would react and
perceive the food products presented (Lawless and Heymann, 2010). As seen in Table 3, the
meals generally garnered scores ranging from 5 to 7, with a mode of 6. The groups with the
lowest scores were Groups 1 and Groups 5. However, based on their costs, these two groups
have one of the least expenses, third and first, respectively. It may have been possible that
these groups have prioritized budget over sensorial properties. Other possible reasons may
include the lack of variety (as seen in Group 1), and substandard presentation of dishes.

In order to properly decide food items and dishes for the subject, quantitative dietary
tools were used. Among the tools used was the food exchange list, which aids in diet
prescription by quantifying specific amounts of food items as exchanges. One advantage of
using this tool is that it allows for easy diet prescription decision-making by providing household
serving sizes for each exchange. The segregation by food groups also allows for easy browsing
and categorization of food items. However, the food exchange list cannot be used as a basis
for evaluating a food item’s nutrient content. It cannot be assumed that exchanges of food items
under the same food groups have the same amount of macronutrients and micronutrients per
gram, with data regarding the exact amount of amount of macronutrients and micronutrients in
an exchange per food item unavailable on the food exchange list. It is also possible that a
desired food item cannot be found the exchange list provided, as only relatively common food
items are included.

Another quantitative dietary tool used was the ​Recommended Energy and Nutrient
Intakes or RENI. This tool provides a fixed and exact target value for macronutrients and
micronutrients daily. Through this, daily diets may be evaluated by comparing target values with
values obtained using a food composition table. It is also worth noting that this recommended
value takes into account daily physical activity levels (McClung et al., 2018) and gender of
individuals (​Marques-Vidal et al, 2015​). However, while general daily physical activity level is
considered, the exact amount of energy burned per activity is not. It also does not consider any
adjustments according to illnesses and environmental factors (​National Research Council and
Institute of Medicine, 2013​).

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CONCLUSION

The exercise led the group to prepare healthy meals through planning with the use
Food Exchange List. The diet description that was made during our discussion in the lecture
session was translated into meal exchanges for the lab exercise. The macromolecules-content
and the cost were taken into consideration by the group in determining what to prepare and how
to prepare a certain meal. The cardinal rules of meal planning which are aesthetically pleasing,
nutritionally adequate, practicality, and clean & safe, were incorporated by the group.This led
the group to cook the main dishes such as Baked​ Tilapia​, ​Togue Guisado, ​Scrambled Eggs and
Toasted Bread, Pan-Grilled Eggplant, and Pan-Roasted Tomatoes. Rice was also prepared by
the group since it is a staple food here in our country and it provides adequate amount of
carbohydrates.

For future researchers, they can minimize the cost of foods that will be utilized for the
experiment through communicating with other groups to know what food item they will be using.
In addition, they must also find other food items that are not usually included in common Filipino
household dish, but must be less expensive, and employ it in a certain meal. Lastly, they can
explore other other cooking methods in order to provide a variety of techniques in preparing
meals.

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REFERENCES
Bayaga, C. (2019). Dietary Tools Part 2. Department of Food Science and Nutrition. [pdf].

Cox, O. (2015, July 27). Meal Planning. Retrieved from https://www.eatforhealth.gov.au /eating-
well/tips-eating-well/meal-planning

Department of Health (2015). Meal Planning. Australian Government National Health and
Medical Research Council. Retrieved 23 Sep 2019 from
https://www.eatforhealth.gov.au/eating-well/tips-eating-well/meal-planning

Food and Nutrition Research Institute - Department of Science and Technology. (1994). ​Food
Exchange Lists for Meal Planning. ​(3rd ed.). Taguig: Food and Nutrition Research
Institute.

Food and Nutrition Research Institute - Department of Science and Technology. (2015).
​ aguig: Food and Nutrition Research
Philippine Dietary Reference Intakes. T
Institute.

Healthy Eating Plan. (n.d.). Retrieved from https://www.nhlbi.nih.gov/health/educational /lose_wt

/eat/calories.htm

National Heart, Lung, and Blood Institute. (n.d.) Healthy Eating Plan. Department of Health and
Human Services. Retrieved 22 Sep 2019 from
https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/calories.htm

Nigos-Panlasigui, L.N. and Tiangson-Bayaga, C.L.P. (2007). ​Fundamentals of Nutrition: A

Laboratory Manual. ​Quezon: C & E Publishing, Inc.

Marques-Vidal, P., Rousi, E., Paccaud, F., Gaspoz, J.-M., Theler, J.-M., Bochud, M., …
Guessous, I. (2015). Dietary Intake according to Gender and Education: A Twenty-Year
Trend in a Swiss Adult Population. ​Nutrients​, ​7(​ 11), 9558–9572. doi:
10.3390/nu7115481

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Caswell, J. A., & Yaktine, A. L. (2013). Supplemental Nutrition Assistance Program. doi:
10.17226/13485

Mcclung, H. L., Ptomey, L. T., Shook, R. P., Aggarwal, A., Gorczyca, A. M., Sazonov, E.
S., … Das, S. K. (2018). Dietary Intake and Physical Activity Assessment: Current Tools,
Techniques, and Technologies for Use in Adult Populations. American Journal of
Preventive Medicine, 55(4). doi: 10.1016/j.amepre.2018.06.011

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APPENDIX A

Desirable Body Weight (DBW) Calculations

Height = 5 feet = 60 inches

= 60 inches x 2.54 cm/inch
= 152.4

DBW = 152.4 - 100 = 52.4 kg

= 52.4 - 10% = 47.16
= 47 kg

DBW Range = DBW ± 10%

= 47 kg + 4.7 = 51.7 kg
= 47 kg - 4.7 = 42.3 kg

Total Energy Allowance (TEA) Calculations

TEA = 47 kg x 30 kcal/g = 1410 kcal

= 1400 kcal

Distribution of Energy Calculations

Carbohydrates (CHO) = 1400 kcal x 65% x g CHO/4 kcal

= 227.5 g or 230 g

Protein (CHON) = 1400 kcal x 15% x g CHON/4 kcal

= 52.5 g or 55 g

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Fat = 1400 kcal x 20% x g fat/9 kcal
= 31.1 g or 30 g

APPENDIX B

Table 4. Exchanges for each group

Food Group # of exchanges CHO (g) CHON (g) Fat (g)

Veg A 2 3 1 --
Veg B 2 6 2 --
Fruit 4 40 -- --
Milk (low-fat) 1 12 8 5
Sugar 6 30 -- --
Rice 6 138 12 --
Meat
Low-fat (LF) 2 -- 16 2
Medium fat (MF) 2 -- 16 12
High-fat (HF) --
Fat 2 -- -- 10
TOTAL 229 55 29

APPENDIX C

Table 5. Breakdown of the meal planning

Meal Edible Portion Weight (g) # of Exchanges

BREAKFAST
Scrambled eggs 105.5 2 MF meat ex., 1 fat ex.
Toasted white bread (​pan 40 1 rice ex.

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amerikano)
Pan-roasted tomatoes 45 1 veg A ex.
Low-fat milk 250 1 milk ex.
AM SNACK
Medium apple 65 2 fruit ex.
1 Mentos candy 5 1 sugar ex.
LUNCH
Togue Guisado (​ with 140.6 1 LF meat ex., 2 veg B ex., 1 fat
mung bean sprouts, ex.
carrots and chicken
breast)
Boiled rice 160 2 rice ex.
Lakatan ​banana 40 1 fruit ex.
1 Max candy 5 1 sugar ex.
1 Fruitos candy 5 1 sugar ex.
DINNER
Boiled rice 160 2 rice ex.
Baked tilapia 66.3 1 LF meat ex.
Pan-grilled eggplant 61 1 veg A ex.
Rambutan 50 1 fruit ex.

Appendix D

Formula used for the nutritional calculations

Formula 10A
nutrient per 100 g EP (F CT value
nutrient per g EP Hh measure = 100 x g EP Hh measure

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