RECOMMENDED DIETARY ALLOWANCE

•Knowing how much of a certain nutrient you need helps you meet your daily requirements, either by taking a supplement or adjusting what you eat.

importance

•It's the amount that will prevent deficiencies in the majority of people.

• it's the total amount you need, including what you get from foods.

Breakfast

lunch

dinner

Importance ofBreakfast•Breakfast provides the energy your body requires in order to perform activities

•It kickstarts the body into producing the enzymes needed to metabolise fat, helping to shed the pounds.

•Eating a good breakfast keeps you full for longer and may make you less likely to reach for snacks.

Nutrient facts:

•Rice

•Fried fish•Sunny side-up egg•Glass of milk•banana

carbohydrates Protein Fiber CalciumPhosphorus Potassium Sodium Vit. B1 and Vit. B2 Starch

other vit and mineral such as Thiamine, Niacin, Iron, Zinc, Riboflavin, Selenium, and Magnesium.

Nutrient facts:

•Rice•Fried Fish Protein Amino acids vit.D Omega 3 fatty acid

Nutrient facts:

•Rice•Fried Fish•Sunny side-up egg Protein Protien

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

Nutrient facts:

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

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.