Alea's Nutrition Guide

Grocery List

Fresh Produce

  • Malunggay (iron-rich leafy green)
  • Mixed berries (strawberries, blueberries)
  • Bananas
  • Purple grapes
  • Fresh papaya
  • Pineapple
  • Avocado
  • Broccoli
  • Brussels sprouts
  • Bell peppers
  • Asparagus
  • Kale or spinach
  • Fresh herbs
  • Lemon
  • Calamansi
  • Ginger and turmeric

Proteins

  • Eggs
  • Chicken breast
  • Fish fillets (salmon or white fish)
  • Dried dilis (anchovies)
  • Pre-cooked monggo (mung beans)

Dairy & Alternatives

  • Greek yogurt
  • Milk (for oats)

Grains & Pantry

  • Whole grain bread
  • Rolled oats
  • Quinoa or brown rice
  • Pesto sauce
  • Olive oil
  • Local honey

Nuts & Seeds

  • Pili nuts
  • Chia seeds
  • Flax seeds
  • Sesame seeds

Seasonings & Herbs

  • Mixed dried herbs
  • Garlic
  • Sea salt
  • Black pepper

Women's Health Guidelines

Iron

Nutrition Tips
  • Include iron-rich foods (grass-fed beef, chicken thighs, fish)
  • Pair with Vitamin C foods for better absorption
  • Get B12 and folate from eggs and dark greens
Daily Habit
  • Keep iron foods and coffee/tea 2 hours apart

Vitamin D

Nutrition Tips
  • Include wild-caught salmon and sardines
  • Enjoy whole eggs, focusing on the yolks
  • Try mushrooms exposed to sunlight
Daily Habit
  • Morning sunshine walk

Hormone Balance

Nutrition Tips
  • Include protein with each meal
  • Add olive oil, avocado, and fatty fish
  • Mix up your food choices, aim for variety
Daily Habit
  • Wind down before 10:30 PM

Sleep and Stress

Nutrition Tips
  • Enjoy nuts or dark chocolate as evening snacks
  • Sip on chamomile or holy basil tea
  • Keep evening meals light and early
Daily Habit
  • Create a cozy bedtime routine

Breakfast Guidelines

Oats + Berries + Yogurt

  • Cook oats with water or milk
  • Top with mixed berries and yogurt
  • Add honey to taste
  • Optional: sprinkle with seeds for crunch

Monggo + Malunggay + Egg

  • Warm pre-cooked monggo in a pan
  • Stir in fresh malunggay until wilted
  • Top with poached or soft-boiled egg

Toast + Avocado + Dilis

  • Toast bread until golden
  • Mash ripe avocado on toast
  • Sprinkle with dried dilis
  • Optional: add calamansi juice

Papaya + Pineapple + Seeds

  • Chop fresh papaya and pineapple
  • Combine fruits in a bowl
  • Sprinkle with chia or flax seeds
  • Serve with yogurt on the side

Oats + Pili Nuts + Banana

  • Prepare oats with hot water or milk
  • Add sliced banana
  • Top with crushed pili nuts
  • Drizzle with local honey

Grapes + Toast + Egg

  • Toast bread to preference
  • Prepare scrambled or fried egg
  • Serve with purple grapes on the side
  • Optional: sprinkle sesame seeds on egg

Lunch & Dinner Guidelines

Sheet Pan Chicken + Vegetables

  • Season chicken breast with herbs
  • Add broccoli and Brussels sprouts to pan
  • Drizzle 1 tbsp olive oil over everything
  • Bake at 400°F for 20-25 mins
  • Makes 2-3 portions

Pan-Fried Fish + Greens Bowl

  • Pan-sear salmon or white fish in non-stick pan
  • Sauté kale or spinach in same pan
  • Serve over pre-cooked quinoa or brown rice
  • Top with quick lemon-herb dressing
  • Ready in 15 minutes

Baked Pesto Chicken + Asparagus

  • Top chicken breast with pesto
  • Place asparagus alongside chicken
  • Bake for 25-30 minutes
  • Make extra for tomorrow's lunch

One-Pan Fish + Vegetables

  • Place fish fillet on sheet pan
  • Add broccoli and bell peppers
  • Season with lemon, garlic, and herbs
  • Bake for 15-20 minutes

Eating Out Guidelines

Japanese

  • Choose steamed or grilled dishes
  • Try sashimi or raw fish preparations
  • Order clear broths and steamed vegetables
  • Avoid tempura and katsu (fried items)

Mediterranean/Greek

  • Select grilled fish or chicken souvlaki
  • Choose dishes with fresh vegetables
  • Look for olive oil-based preparations
  • Avoid heavy pastries and fried appetizers

Vietnamese

  • Order pho or clear broth soups
  • Choose fresh spring rolls (not fried)
  • Look for dishes with fresh herbs and vegetables
  • Avoid fried appetizers and heavy sauces

Korean

  • Choose grilled meat options
  • Include vegetable sides (banchan)
  • Try fermented food options
  • Avoid very oily or fried dishes

Cuisines to Order Carefully

Chinese

  • Request steamed instead of fried dishes
  • Try steamed fish or Buddha's delight
  • Ask for sauces on the side
  • Avoid deep-fried dishes and heavy sauces

Indian

  • Choose tandoori (clay oven) items
  • Order dal (lentils) and vegetable dishes
  • Request less oil in preparation
  • Avoid cream-based curries and fried items

Italian

  • Select grilled fish or chicken dishes
  • Ask for extra vegetables on the side
  • Request olive oil instead of cream sauces
  • Avoid heavy pasta dishes and fried items