輕食輕食 DIYDIYHow to manage your diet? How to manage your diet?

Fenging Wang 2009.10.2Fenging Wang 2009.10.2

How to manage your diet?

• Help you control your body weight

• You will improve your health.

• Make you far away from gout, diabetes, hypertension and heart disease.

• You will look younger.

Calculate your ideal body weight（ IBW ）

– 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.

Calculate your calories

• depend on your ideal body weight and your activity and your energy requirement.

• 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.

Design your diet

– to meet your requirement.– 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 prot

ein 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 pro

tein 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 bo

wl of cooked noodle. • Fats contain 45 calories and 5 grams of fat per ser

ving. One serving equals: 1 teaspoon oil (vegetable, corn, olive, etc.) 1 teaspoon butter.