Purpose
Balanced diet provides calories and various nutrients inquired by a healthy adult in order to maintain physiology function operating normally.
General principles
- Balance your nutrients from a variety of foods to supply needs required by your body; foster a good eating habit of eating all kinds of food.
- Assess calorie upon individual height, body weight, and actual activity.
- Daily protein intake should be 16% of your total calories, within permitted range of 10~20%.
- Daily fat intake should be 25% of the total weight, within permitted range of 20~30%.
- Daily carbohydrate intake should be 63% of the total weight, within permitted range of 58~68%; reduce exquisite sugary food intake down to 10% of the total intake.
- To prevent cardiovascular diseases from occurring, daily cholesterol intake should be under 300 mg.
- Maintain light diet of daily sodium intake less than 8~10 grams (including table salt, sauce, monosodium, glutamate, and pickled and salinity processed foods).
Six major types of basic food
|
Category |
Items |
Main function |
|
Low-fat dairy products |
fresh milk, milk powder, cream cheese slice |
Foods containing abundant protein and calcium quality can prevent fragile bone. |
|
Cereals |
Rice, bread, plain wheat roll, sweet potato, corn, taro etc. |
Providing calories, carbohydrate, and some proteins needed by our body. |
|
Soybean, fish, meat, egg |
egg, fish, bean and the bean ware, pig, sheep, cattle, chicken, duck, and goose meat etc. |
Containing abundant protein to develop muscle growth. |
|
Vegetables |
Melon, leaf's vegetables, carrot, great tomato etc. |
Providing vitamin and mineral and cellulose. |
|
Oils and nuts |
Salad oil, peanut oil, olive oil, cashew nut, almond fruit, walnut etc. |
Containing calories, essential fatty acids to promote lipid-soluble vitamin absorption. . |
|
Fruits |
Guava, orange, apple, watermelon, banana etc. |
Providing abundant vitamin C and parts of cellulose. |
Picture source: Department of Health
Suggested food guide for daily intake
|
Group
The food takes quantity |
Low-fat dairy products |
Soybean, fish, meat, egg |
Cereals |
Oils and Nuts |
Vegetables |
Fruit |
|
Normal period |
1.5~2 cup |
3~8 serving |
1.5~4 Bowl |
Oil 3~7teaspoon Nuts 1 serving |
3 Disc |
2 serving |
|
*The pregnancy expects |
3 cup |
7 serving |
3-6 Bowl |
3-4 Soup |
3-4 Disc |
3-4 serving |
|
*The breast feed expects |
3 cup |
7-8 serving |
3-7 Bowl |
3-4 Soup |
3-4 Disc |
3-5 serving |
*the diet suggestion depend on individual status
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