Mei’s Diet Analysis & Plan
My Daily Activities
1. Birds (water and food)
2. Watering the plants
3. Watering other plants
4. Feed the fish
5.1 Feed cat’s treats
5.2 Cat treats
6. School life
Average 6+ hours in school except Friday during weekdays
4 hours teaching from Monday to Thursday
Friday tennis time (2 hours)
7. Feed the cats
8. Clean the cat litter box
9.1 Exercise
9.2
10. Sleep time
Time tables of my daily activitiesUse Thursday as example: 8-9am birds, plants, cats, watching TV news, eat breakfast. 9-9:30am get dressed, drive to school 9:30-10am check e-mails 10am-12pm teaching 12-1pm lunch time 1-3 pm computer 3-5pm teaching 5-6pm get ready then go home 6-12pm dinner, TV time, shower, bed
My usual diets: #1 (Breakfast: A)
Veggie 3 portions
Meat 2 portions
My usual diets: #2 (Breakfast: B)
Veggie 2 portions
Meat 2 portion
CHO 2 portions
My usual diets: #3 Lunch
Veggie 2 portions
Chicken 3 portions
Fruit 4 portions
Soy milk 1.5 cup (no sugar)
My usual diet #4 (meeting, lunch box) Veggie 1 portion Meat 3 portions Rice 4 portions Egg half Oil 3t
My usual diets: #5 Dinner
Veggie 2 portions
Meat 2 portions
CHO 2 portions
Fruit 2 portions
My usual diets: #6 Dinner (if stay at school)
檸檬雞排飯
Rice 4 portions
Veggie 1-1.5 portions
Meat 2-3 portions
Fat 3-4 + 1 t
粉 2T
Usual food intakes (energy calculations)
My usual diet contents
Diet #Veggie portion(*25 Kcal)
Meat portions(*55 Kcal)
CHO portion(*70 Kcal)
Fruit portion(*60 Kcal)
Others豆奶 (*55)oil 1 t (*45)
Total energy(Kcal)
1B 3 2 185
2B 2 2 2 300
3L 2 3 4 1.5 杯豆奶 372.5
4L 1 3+0.5 (egg) 4 Oil 3t 632
5D 2 2 2 2 420
6D 1.5 3 4+2/3 Oil 5t 774
Usual food intake energy
Breakfast 185 300 242Lunch 372 632 502Dinner 420 774 597Daily energy intake 1706 1341???
+
AVERAGEMaximum
Mei’s daily energy needs
BMI = 70÷(1.5) 31≒ Idea Weight = (1.5) x 22 = 49.5 50 (kg)≒
基礎代謝 = 50 x 0.9 x 24 = 1080 (Kcal) 活動量 = 輕度 ( 女性 ) = 700 (Kcal) 攝食生熱效應 = (1080+700)x 0.1 = 178 (Kcal) 一天所需熱量 = 1958 2000≒
2
2
+
Energy distributions Energy (Kcal) from CHO= 61% x 2000 =1220 Protein= 14% x 2000 = 280 Lipid = 25% x 2000 = 500 Intake weight (g) from CHO= 1220 ÷4 = 305 Protein= 280 ÷4 = 70 Lipid= 500 ÷9 = 55.5
設計所需之 奶蔬果量食物類別 份量 Protein (g) Lipid (g) CHO
(g)熱量
奶 1 份 8 8 12 150
蔬 4 份 4 0 20 100
果 3 份 0 0 45 180
五穀根莖
魚肉豆蛋
油脂
所需 CHO, Protein 量 – 奶蔬果 CHO= 所需 CHO 總量– 奶、蔬、果 CHO 量 =305 – (12+20+45)= 228 228÷15 15 (≒ 份 CHO from 五穀根莖類 ) Protein= 所需 Protein 總量– 奶、蔬、五穀根莖 Protein 量
= 70-(8+4+2x15) = 26 26÷7 4 (≒ 份 Protein from 魚肉豆蛋類 ) Lipid= 所需 Lipid 總量– 奶、魚肉豆蛋類 Lipid 量
= 55-(8+4x3)=35 35÷5 7 (≒ 份 Lipid from 油脂類 )
設計所需之各類食物量食物類別 份量 Protein (g) Lipid (g) CHO
(g)熱量
奶 1 份 8 8 12 150
蔬 4 份 4 0 20 100
果 3 份 0 0 45 180
五穀根莖 15 份 2x15=30 225 1020
魚肉豆蛋 4 份 7x4=28 3x4=12 220
油脂 7 份 5x7=35 315
Total energy = 1985 Kcal
Ideal 一日飲食分配表份數分配 食物類別 份數
breakfast lunch dinner
Dairy 1 1
Vegetable 4 2 2
Fruit 3 1 2
CHO 15 4 6 5
meat 2 1 Protein
bean
4
1
Lipid 7 3 4
Ideal 熱量分配 20-30% 30-40% 25-30%
每餐菜單設計 (original design)
Meal
type
Food type 份量 單份重量
單份
熱能
總重量(克)
總熱能(Kcal)
熱能%
Milk (全脂) 1杯 240 ml 150 Breakfast
yam 4 60 70 240 280
白飯 4 50 70 200 280
pumpkin 2 100 70 200 140
Lean pork 2 35 55 70 110
oil 1t 5 5 45
cabbage 1 100 100 25
oil 1t 5 5 45
broccoli 1 100 100 25
oil 1t 5 5 45
Lunch
Fruit蓮霧 1 3個 225 60
米粉(dry) 5 20 70 100 350
油菜 1 100 100 25
豬肉絲 1 35 55 35 55
豆干(中脂) 1 70 75 70 75
oil 3t 5 45 15 135
涼拌菜 1 100 25 100 25
香油 1t 5 45 45
strawberry 1 9個 60 160 60
Dinner
綠棗 1 3個 60 145 60
430 (21%)
775 (38%)
830 (41%)
Total 2035 Kcal
每餐菜單設計 (Actual design)每餐菜單設計 (actual design)
Meal
type
Food type 份量 單份重量
單份
熱能
總重量(克)
總熱能(Kcal)
熱能%
yoghurt 1杯 100g 105 Breakfast
yam 4 60 70 240 280
白飯 2 50 70 100 140
pumpkin 2.5 100 70 250 175
Red bean 0.75 20 70 15 52.5
sugar 1.5T 5 20 7.5 30
Lean pork 2 35 55 70 110
oil 2t 5 45 10 90
Broccoli
Carrot
杏鮑菇
1 100 100 25
過貓 1 100 100 25
Lunch
香瓜 1 300 300↓ 60
米粉(wet) 3 30~50 70 90 210
小白菜+紅椒 1 100 100 25
豆腸(中脂) 1 40 55 40 55
oil 3t 5 45 15 135
sugar 1t 5 20 2 8
白蘿蔔(fresh
+dry)
1 100 25 100 25
雞腿前半截 1 35 55 35 55
芭樂 1 60 140 60
Dinner
Fruit蓮霧 1 3個 225 60
385 (22%)
707.5 (41%)
633 (37%)
Total 1725.5Kcal
Breakfast
Lunch
Lunch main dish
Lunch’s CHO
Dinner
Dinner’s main course
ComparisonsMy usual diets Designed diet
菜色豐富均衡與否 poor good
整體視覺 poor good
熱量 可能有低一點 2000 Kcal
烹調難易度 easy difficult
維持度 easy difficult
價格 More meat cheaper