Healthy Family Tips


Eat Right 
  1. Choose whole-grain foods, such as whole-wheat bread, oatmeal, brown rice, and lowfat popcorn, more often. 
  2. Choose right veggies. Go dark green and orange with your vegetables—eat spinach, broccoli, carrots, and sweet potatoes. 
  3. Fruit Diet. Eat them at meals, and at snack time, too. Choose fresh, frozen, canned, or dried, and go easy on the fruit juice. 
  4. Enhance your calcium-rich foods. To build strong bones, serve lowfat and fat-free milk and other milk products several times a day. 
  5. Go lean with protein. Eat lean or lowfat meat, chicken, turkey, and fish. Also, change your tune with more dry beans and peas. Add chick peas, nuts, or seeds to a salad; pinto beans to a burrito; or kidney beans to soup. 
  6. Change your oil. We all need oil. Get yours from fish, nuts, and liquid oils such as corn, soybean, canola, and olive oil. 
  7. Don’t sugarcoat it. Choose foods and beverages that do not have sugar and caloric sweeteners as one of the first ingredients. Added sugars contribute calories with few, if any, nutrients
  1. Be physically active and get your family to join you. Have fun together. Play with the kids or pets. Go for a walk, tumble in the leaves, or play catch. 
  2. Set aside time each day as physical activity time—walk, jog, skate, cycle, or swim. Adults need at least 30 minutes of physical activity most days of the week; children 60 minutes everyday or most days. 
  3. Make the next birthday party centered on physical activity. Try backyard Olympics, or relay races. Have a bowling or skating party. 
  4. Set up a home gym. Use household items, such as canned foods, as weights. Stairs can substitute for stair machines. 
  5. Instead of sitting through TV commercials, get up and move. When you talk on the phone, lift weights or walk around. Remember to limit TV watching and computer time. 
  6. Give activity gifts. Give gifts that encourage physical activity—active games or sporting equipment.  
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Rellenong Bangus Recipe


Milkfish or bangus as it is locally called here in the Philippines is our national fish. Bangus is one of the many staple fish diets by Filipinos although milkfish is widespread in Southeast Asia. Countries like Indonesia and Taiwan have milkfish also in their diet. There are many ways to cook the milkfish or bangus. Preparation of the bangus for relleno is equally tedious. After selecting the right size of bangus, it is then scaled, gutted, and the intestines removed. Enjoy!


1 large size bangus
1 onion, chopped finely
4 cloves garlic, minced
1 small size carrot, small cubes
1 box raisins (optional)
2 tomatoes, chopped
1 raw egg, large
1 teaspoon vetsin
1 teaspoon salt
1/2 teaspoon Worcestershire sauce
1 green bell pepper, chopped finely
2 tablespoon flour
2 pieces lemon
cooking oil for frying

  1. Remove and clean fish scales. Gently pound fish to loosen meat from the skin. Use flat side of a knife in pounding. Break the big bone at the nape and on the tail. Insert the end of the handle of an aluminum kitchen turner (sandok) through the fish neck. Gently scrape down the handle between the meat and the skin. Scrape down to the tail, going around and on the other side of the fish. If you feel the meat is entirely separated from the skin, remove the handle, squeeze and push out meat (with the big bone), starting from the tail going out through the head. This way, you will be able to push out the whole meat without cutting an opening on the skin. 
  2. Marinate skin and head of the fish with soy sauce and lemon juice. Set aside. Boil fish meat in a little water. Drain. Pick out bones. Flake meat. 
  3. Saute garlic until brown. Add onion and tomatoes. Stir in fish meat, carrot, and pepper. Season with salt, vetsin, ground pepper, and Worcestershire sauce. Add raisins. 
  4. Transfer cooked mixture to a plate. Cook, then, add raw egg and flour. Fill in mixture in bangus skin. Wrap bangus in wilted banana leaves or aluminum foil. Fry. Cool before slicing. 
  5. Garnish with sliced fresh tomato, spring onions or parsley. Serve with catsup.
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Components and Nutrient Contributions For Meat


Meal Components
Meat, fish, poultry, and eggs
Beef, chicken, fish, ham, pork, turkey, and eggs
Protein, iron, phosphorus, potassium, B vitamins, and zinc;
also contain fat, saturated fat, and cholesterol 
Swiss, ricotta, part-skim mozzarella, cottage cheese, American cheese, cheddar, and other cheeses
Protein, calcium, phosphorus
vitamins A and B-12;
also contain fat, saturated fat, and cholesterol
Dry beans and peas
(Can also count as a vegetable, but not in the same meal.)
Lentils, navy beans, black beans, lima beans, kidney beans, pinto beans, black-eyed peas, refried beans, chickpeas, and soy beans
Protein, iron, complex carbohydrates, potassium, dietary fiber, magnesium, phosphorus, and folate

*Peanut butter and  
 other nut butters

**Nuts and seeds
Peanut butter, almond and other nut butters

Walnuts, peanuts, almonds, soy nuts, other nuts, and seeds
Protein, dietary fiber, vitamin E, copper, magnesium, phosphorus, and niacin;
also contain fat
Commercially produced yogurt, plain or flavored, unsweetened or sweetened
Protein, carbohydrate, calcium, phosphorus, potassium, and vitamin A
Alternate Protein Product (APP)
APP is what is mixed/made into such food items as ground beef patties, meat loaf, tuna salad, chicken nuggets, pizza toppings, etc.

Protein, and other nutrients vary depending on the type of APP used

* Caution: Children under 4 years of age are at the highest risk of choking. Young children should not be fed spoonfuls or chunks of peanut butter or other nut butters. Instead, we recommend that peanut butter and nut butters be spread thinly on bread or crackers.

** Nuts and/or seeds should be served to all children in a prepared food and be ground or finely chopped.

Menu Ideas to Increase Variety:
  1. Try whole-grain pita bread sandwiches or “pita pockets” stuffed with tuna, lettuce, and tomato, or chicken salad with celery and carrots. Make a vegetarian whole-grain pita pocket with favorite veggies, chickpeas, and plain yogurt. 
  2. Serve peanut butter with apple chunks on whole wheat bread. 
  3. Serve lean meats, skinless poultry, and lower fat cheeses. 
  4. Try an ethnic favorite: taco, gyro, pirogue, or calzone. 
  5. Mix ground beef with ground turkey for hamburgers or taco filling. 
  6. Make a whole-grain submarine sandwich with roast turkey or ham and cheese. 
  7. Try lentils or navy beans in a soup.
Read More - Components and Nutrient Contributions For Meat

Fried Wonton Recipe


Wonton is a type of dumpling commonly used in chinese cuisine. They are made by spreading a square of paper wrapper (a dough skin made of egg, flour, water and salt). Adhesion will improved by moistening the wrapper's inner edges by dipping a finger tip in water and running it across the dry dough to dissolved the exra flour. The most common filling is ground pork. Now, you can try recipe that can make about 40 servings. Enjoy!


1lb ground pork
3 garlic cloves (chopped)
1 teaspoon fresh ginger (grated)
1 tablespoon soy sauce
1 teaspoon sesame oil
3 carrots (finely diced)
3 celery stalks (finely chopped)
6 green onions (finely chopped)
1 (12 ounce) package wonton wrappers
1-2 eggs (beaten, for sealing)
Oil (for deep frying)

  1. With a large bowl combine pork, garlic, ginger, soy sauce, sesame oil, carrots, celery, and green onions. Stir to mix.
  2. Beat eggs. Lay out a wonton wrapper and place a heaping teaspoon of the filling into the center of the wrapper. Brush egg on 2 edges on one side of the wrapper. Fold over to form a triangle and seal the edges tightly with your finger. Repeat until all the wrappers and/or filling are used.
  3. Heat oil in a deep fryer to 370 degrees. Deep fry in bathes until golden brown. Drain on paper towels.
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