1. 輕食 DIY How to manage your diet? Fenging Wang 2009.10.2 輕食 DIY How to manage your diet? Fenging Wang 2009.10.2

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.

3. 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.

4. 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.

5. 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.

6. 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.

7. 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.

9. 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

10. 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

11. 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.

12. 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.

13. 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.