(Robin Navarro, M.D. and Romulo de Villa, MD, PhD, Cert. Biochem)

• at least 1-2 soft-boiled eggs
• 2-3 glasses of full cream milk
• May take cottage cheese (kesong puti) or yogurt as an alternative to milk

• As source of complex carbohydrates:
  • unpolished rice, whole wheat, sweet potato, rolled oats, potatoes
• As source of simple sugars:
  • honey, molasses, muscovado, silag or pulot
• As source of essential fatty acids:
  • fresh butter; olive oil as salad dressing or added to stew, not fried

1. Lean beef from cow and water buffalo (carabao), lamb, goat, deer
2. Poultry (chicken, duck, turkey)
3. Eat only fish with fins and scales
   tilapia, milk fish (bangus), lapu-lapu, salmon, dilis, dalagang bukid, pampano, dalag, hasa-hasa, mackerel
4. Beans (soybeans, black beans, lima beans, kidney beans)
   

1. Fruits (preferably fresh uncooked):
   • banana, mango, chico, guyabano, nangka, dalanghita, orange, pears (peras), melon, watermelon, guava, mabolo, tsisa, avocado, etc.
2. Vegetables:
• camote leaf, kangkong, eggplant, cucumber, okra, ampalaya, malungay, saluyot, squash, sayote, cabbage, radish, patola, sitaw, baguio beans, alugbati, carrots, pechay, edible mushroom (e.g. shiitake), lettuce, celery, brocolli, sigarillas, etc.
3. Food Herbs:
• sibuyas (onions), bawang (garlic), luya (ginger), etc.

1. Pork and pork products like bacon, longganisa, tosino, ham
2. Bottom dwelling seafoods like crab, oysters, shrimps, squids, lobsters, etc.
3. Oil cooking
4. Margarine and vegetable shortening (manteca or lard)
5. Processed or refined foods
6. Foods with preservatives, food colorings and artificial flavorings
7. Fish without fins and scales like hito, swordfish, tambacol, etc.
8. White and brown sugar and also syrups
9. Milk (non-fat, skimmed, filled or condensed)
10. Distilled water, soft drinks, artificial fruit juices and juices that are added with artificial flavor and preservatives
11. Exposure to pesticides and other pollutants like cigarette smoke, vehicle exhaust, factory emissions, burning of leaves and trash, cooking oil fumes