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# 輕食 DIY How to manage your diet? Fenging Wang 2009.10.2 - PowerPoint PPT Presentation

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## 輕食 DIY How to manage your diet? Fenging Wang 2009.10.2

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Presentation Transcript
• You will improve your health.
• Make you far away from gout, diabetes, hypertension and heart disease.
• You will look younger.
• The IBW is body weight divide to hight square equal 18~24.
• For example, my body weight is 60 Kg. My hight is 1.65 meter.
• Then 60 / 1.65 2 = 22.
• This means my body weight just meet IBW.
• For example, Base on my ideal body weight being 60 Kg.
• My activity is light activity it need 30 calories per kilogram of body weight.
• 60 x 30 = 1800（ calories ）.
• It’s mean, I need 1800 calories everyday.
Arrange you calories
• Separate your calories to protein, carbohydrate and fat.
• For example, to meet my energy requirement （1800 calories）.
• The protein should be 15 %, carbohydrate should be 60 % and fat should be 25 % everyday,
• This means protein require 67 g, carbohydrate require 270 g and fat require 50 g.
• Plan your favorite food to your meals for each day and each meal.
• In here, you must to know the ‘exchange list’ . In order to plan your favorite food to your meals.
What’s the ‘exchange list’?
• The ‘exchange list’ is a communicational tool by nutritionist or dietitian to consumers or patients.
• the ‘exchange list’ divide the foods to 6 categories by their similar nutritents.
• This means one portion ( one serving ) of different kind food with similar nutritents by different weight.
• The foods are in the same categories there are same nutrients and calories by deferent weights.
Exchange list---1
• One serving of dairy products has been one cup of milk or one slice of cheese or 200 mL of Yogurt.

Fat-Free and Very Lowfat Milk contain 90 calories per serving.

One serving equals:

1 cup milk, fat-free or 1% fat

3/4 cup Yogurt, plain non fat or low fat

Exchange list---2
• Very Lean Protein choices have 35 calories ：7 gram of protein and 1 gram of fat per serving.

One serving equals:

1 ounce chicken breast, skin removed, 1 ounce fish fillet.

• Lean Protein choices have 55 calories： 7 gram of protein and 2-3 grams of fat per serving. One serving equals:

1 ounce chicken- dark meat, skin removed

• Medium Fat Proteins have 75 calories ： 7 gram of protein and 5 grams of fat per serving.

One serving equals:

1 ounce beef , 1 ounce pork chop, 1 each whole egg

Exchange list---3
• Vegetables contain 25 calories and 5 grams of carbohydrate.

One serving equals:

1/2 cup cooked vegetables

1 cup raw vegetables or salad greens or three 100 gm of green leaves vegetables.

Exchange list---4
• Fruits contain 15 grams of carbohydrate and 60 calories.
• One serving equals:
• 1 small Apple, banana, orange or half banana or 170 gm of water melom.
Exchange list---5
• Starches（ cereals ）contain 15 grams of carbohydrate and 80 calories per serving.

One serving equals:

1 slice bread or 1/4 bowl of cooked rice or 1/2 bowl of cooked noodle.

• Fats contain 45 calories and 5 grams of fat per serving. One serving equals:

1 teaspoon oil (vegetable, corn, olive, etc.)

1 teaspoon butter.