每日飲食指南 2 8 14 16 20 24 26 28 1
70% DRIs 10-20% 20-30%50-60% 2
10-20% 20-30%50-60% 70% DRI 150018002000220025002700 1200 3
(1 1 portion size) ( ) ( ) ( ) ( ) 70 2 + 15 75 7 5 + 120 8 4 12 25 1 5 60 + 15 45 5 +: 4
( 1/3 ) E E 1500 10 ( 1/3 ) 4 1.5 3 2 3 1 5
新版飲食指南推薦 1200-2500 大卡飲食各類食物份數 1200 1500 1.5 2.5 1 1 0.5 1.5 3 4 1.5 1.5 3 3 2 2 4 4 ( ) 3 3 1 1 6
1800 2000 2200 2500 2700 3 3 3.5 4 4 1 1 1.5 1.5 1.5 2 2 2 2.5 2.5 5 6 6 7 8 1.5 1.5 1.5 1.5 2 3 4 4 5 5 2 3 3.5 4 4 5 6 6 7 8 4 5 5 6 7 1 1 1 1 1 7
1. 找到自己的健康體重 ( ) ( ) ( ) 18.5 BMI*<24 145 46.3 38.9~50.4 146 46.9 39.4~51.1 147 47.5 40.4~51.8 148 48.2 40.5~52.5 149 48.8 41.1~53.2 150 49.5 41.6~53.9 151 50.2 42.2~54.6 152 50.8 42.7~55.3 153 51.5 43.3~56.1 154 52.2 43.9~56.8 155 52.9 44.4~57.6 156 53.5 45.0~58.3 157 54.2 45.6~59.1 158 54.9 46.2~59.8 159 55.6 46.8~60.6 160 56.3 47.4~61.3 161 57.0 48.0~62.1 162 57.7 48.6~62.9 163 58.5 49.2~63.7 164 59.2 49.8~64.5 165 59.9 50.4~65.2 166 60.6 51.0~66.0 167 61.4 51.6~66.8 168 62.1 52.2~67.6 ( ) ( ) ( ) 18.5 BMI*<24 169 62.8 52.8~68.4 170 63.6 53.5~69.3 171 64.3 54.1~70.1 172 65.1 54.7~70.9 173 65.8 55.4~71.7 174 66.6 56.0~72.6 174 66.6 56.0~72.6 175 67.4 56.7~73.4 176 68.1 57.4~74.2 177 68.9 58.0~75.1 178 69.7 58.6~75.9 179 70.5 59.3~76.8 180 71.3 59.9~77.7 181 72.1 60.6~78.5 182 72.9 61.3~79.4 183 73.7 62.0~80.3 184 74.5 62.6~81.2 185 75.3 63.3~82.0 186 76.1 64.0~82.9 187 76.9 64.7~83.8 188 77.8 65.4~84.7 189 78.6 66.1~85.6 190 79.4 66.8~86.5 * (Body Mass Index, BMI)= ( )/ ( ) 2 8
2. 查出自己的熱量需求 看看自己每天的生活活動強度 12 11 1 ( : 0... ) 0 10 9 5 : 0 0 9 8 : 6 1 0 9 8 5 1 1 : 9
查出自己的熱量需求 * (Kcal) * (cm) * (kg) 19-30 1850 2150 2400 2700 171 64 31-50 1800 2100 2400 2650 170 64 51-70 1700 1950 2250 2500 165 60 71+ 1650 1900 2150 163 58 19-30 1450 1650 1900 2100 159 52 31-50 1450 1650 1900 2100 157 54 51-70 1400 1600 1800 2000 153 52 71+ 1300 1500 1700 150 50 * 94~97 50th (BMI)=22 10
3. 依熱量需求 查出自己的六大類飲食建議份數 依熱量需求 查出自己的六大類飲食建議份數 1200 1500 1800 2000 2200 2500 2700 ( ) 1.5 2.5 3 3 3.5 4 4 ( )( ) ( )( ) 1 1 1 1 1.5 1.5 1.5 0.5 1.5 2 2 2 2.5 2.5 ( ) 3 4 5 6 6 7 8 ( ) 1.5 1.5 1.5 1.5 1.5 1.5 2 ( ) 3 3 3 4 4 5 5 ( ) 2 2 2 3 3.5 4 4 ( ) 4 4 5 6 6 7 8 ( ) 3 3 4 5 5 6 7 ( ) 1 1 1 1 1 1 1 11
六大類食物代換份量 1 ( ) = 1 (200 ) 1 1 = 2 2 2 = 80 = 1 (220 ) 2 (220 ) = 1 1/3 (280 ) 2 (360 ) = 1 1/3 (100 ) 1 1/3 (100 ) 1 ( ) = (20 ) (50 ) (20 ) = 1 (260 ) = 3 (80 ) (140 ) 1 1/4 (40 ) = (35 ) (30 ) = (65 ) (60 ) (100 ) = (30 ) (35 ) = 1 (65 ) 1 (1 =240 =1 ) 1 (1 =240 =1 ) = 1 (240 ) = 3 (25 ) = ( ) 1 3/4 (35 ) 12
六大類食物代換份量 1 (1 = 1 ) = ( )100 = 15 1 = = 2/3 1 ( ) = (420 ) (365 ) (320 ) (250 ) (245 ) (225 ) (190 ) (185 ) (180 ) (175 ) (170 ) (155 ) (150 ) (140 ) (130 ) (125 ) (110 ) (105 ) (95 ) (85 ) (35 ) 1 ( ) = 1 (5 ) = (7 ) (8 ) = ( ) 1 +1 (10 ) = 2 (10 ) 1 (5 ) 13
B E 14
1/3 1200 1.5 1500 2.5 1800 3 1/3 2000 3 2200 3.5 2500 4 2700 4 1 ( ) = 1 (200 ) 1 1 = 2 2 2 = 80 = 1 (220 ) 2 (220 ) = 1 1/3 (280 ) 2 (360 ) = 1 1/3 (100 ) 1 1/3 (100 ) 15
豆類 ( ) 高鈣豆製品 7 g 75 mg 16
136 mg ( 1/5 1/3) 30.3 mg 57.4 mg 魚類 肉類 17
蛋類 A B 1 B 2 250 mg 豆魚肉蛋類食物經常含有隱藏的脂肪 1. 2. 3. 4. 5. 18
1 ( ) = (20 ) (50 ) (20 ) = 1 (260 ) = 3 (80 ) (140 ) 1 1/4 (40 ) = (35 ) (30 ) = (65 ) (60 ) (100 ) = (30 ) (35 ) = 1 (65 ) 1200 3 ( 1 ) 1500 4 ( 1.3 ) 1800 5 2000 6 2200 6 2500 7 2700 8 19
牛奶過敏 2~4% 20
95% (40 % 15% ) 乳糖耐受性不良 946 ml ( 8 237 ml) 16 ( 473 ml) 21
2~3 (2009) 22
1 (1 =240 =1 ) = 1 (240 ) = 3 (25 ) = ( ) 1 3/4 (35 ) 1200 1.5 (360 ml) 1500 1.5 (360 ml) 1800 1.5 (360 ml) 2000 1.5 (360 ml) 2200 1.5 (360 ml) 2500 1.5 (360 ml) 2700 2 (480 ml) 23
90% AC 24
( ) ( ) ( ) ( 25 100 75 ) 1 (1 = 1 ) = ( )100 = 15 1 = = 2/3 1200 3 1.5 1500 3 1800 3 2000 4 2200 4 2500 5 2700 5 25
C 26
1 ( ) = (420 ) (365 ) (320 ) (250 ) (245 ) (225 ) (190 ) (185 ) (180 ) (175 ) (170 ) (155 ) (150 ) (140 ) (130 ) (125 ) (110 ) (105 ) (95 ) (85 ) (35 ) 1200 2 1500 2 1800 2 2000 3 2200 3.5 2500 4 2700 4 27
( ) 堅果種子 A E 28
1 ( ) = 1 (5 ) = (7 ) (8 ) = ( ) 1 +1 (10 ) = 2 (10 ) 1 (5 ) 1200 3 ( 15 ) + 1 1500 3 ( 15 ) + 1 1800 4 ( 20 ) + 1 2000 5 ( 25 ) + 1 2200 5 ( 25 ) + 1 2500 6 ( 30 ) + 1 2700 7 ( 35 ) + 1 29
11561 161-2 (02) 27878000 http://consumer.fda.gov.tw http://www.mednew.com.tw ( ) 101 11 50 GPN 1010102820 ISBN 978-986-03-4564-3 30