Here on our site, you can find information on the nutritional value of various produce, as well as the relevance of the different nutrients. Applying that information practically however, is easier said than done! Generally, a diverse diet rich in fruits and vegetables will provide sufficient support to your immune system. In order to illustrate this, let’s put together a few day’s worth of healthy food that provides you all the nutrition that you need. Using the research that is available on this site you can see for yourself that this diet is rich in vitamins, minerals and antioxidants.
This 3-day sample diet has been carefully chosen with a healthy, balanced and complete nutritional profile in mind. See the notes below for descriptions of the nutrition each of these foods provide.
However we do recognize that dietary needs very from person to person. Please do consult with a professional if you are experiencing health issues.
Day 1
Breakfast– Cereal Bowl: 100g yoghurt, 100g Avocado, 100g Banana, 4 grams Chia Seeds. 100g Oatmeal.
Snack– Fresh Fruits: 200g Papaya, 250g Mango
Lunch– Tofu and Greens on Rice: 100g Black Rice 200g Tofu 100g Kulitis, Fruit Shake 100g Avocado100g Yoghurt 10 grams Malunggay.
Merienda– Bananacue: 100g Banana
Dinner – Monggo and Rice: 200g Monggo 100g Alugbati 100g Black Rice, Fresh Fruits: 100g Papaya 100g Jackfruit. Kefir Drink.
Day 2
Breakfast– Brown Rice and Eggplant Omelette: 100gBrown Rice, 100gEgg 100g Kulitis. Fresh Fruits 200g Papaya
Snack– Yogurt and Mango: 100g Yogurt 200g Mango 10g Chia seeds
Lunch– Kadyos Burger: 100g Whole Wheat Bread, 250g Kadyos, 100g Egg, Whole wheat Flour, Veggies.
Snack– Avocado Shake: 250g Avocado
Dinner– Pakbet and Rice: Okra 150g Squash 150g 100g AmpalayaRice 100g
Descriptions
Below you will find descriptions of the nutritional value in the diet we have recommended. Please click on the links if you would like to visit the Food and Nutrient profiles to learn more or see the exact nutritional values.
Mangos are extremely rich in Vitamin C and are also the main dietary source of Mangeferin, an antioxidant that is effective against viruses.
Papayas are another fruit that is extremely rich in Vitamin C, even higher than Mango. It also provides a good amount of Vitamin A & B
Greens Like Lupo, Kulitis, Alugbati, Malunggay, Kamote Tops and Kangkong are very rich in Vitamins A, C and most importantly Vitamin K. They also provide a good amount of minerals.
Kadyos, Monggo, and Tofu (soybeans) are legumes and are high protein plant foods that also contain very complete mineral profiles. A serving a day is enough to satisfy most of your daily mineral requirements.
Yoghurt is a strong boost to your gut microbiome and also contains good fats and proteins.
Kefir is another powerful probiotic that also contains B complex vitamins.
Bananas are packed with vitamin B complex as well as good levels of Potassium.
Avocado provides you healthy fats, a variety of Vitamins and extremely high levels of Glutathione.
Okra is also rich in Glutathione, and due to it’s 68% soluble fiber content, it is also very healthy food for your gut bacteria (prebiotic).
Mangosteen provides modest levels of vitamins but is full of antioxidants.
Whole grains like black rice & brown wheat have good amounts of minerals and some proteins, unlike the polished (white) versions which are mostly carbohydrates.
Ampalaya is one of the foods richest in Vitamin C, while also providing good B complex content.
Eggplant is the eggplant that is richest in antioxidants, which makes them valuable despite their relatively low Vitamin and Mineral content.