Food pyramid as a guide for menu planning

According to Food Guide Pyramid, we should take 50-60 % of Carbohydrate (CHO) foods, 15-20% protein and <30% fat. Out bodies need different nutrients in varying amount as suggested above (e.g. more energy-giving carbohydrates, moderate levels of protein and small quantities of vitamins and minerals). Therefore I would like to provide information based on the percentage of sources, the picture I found above is a general view of food guide pyramid but I want to comment specifically on each sources. CHO food sources include rice, noodles, bread, oats, biscuit, starchy vegetables (such as potatoes, carrot, corn, sweet potatoes, pumpkins, peas and beans); protein sources include fish, chicken, beef, lamb, egg, milk and dairy products; fat sources include fatty part of meats and cooking oil.

For CHO calculation, we assume that 1 chinese bowl of rice contains around 225 Kcal which is equal to 3 pieces of bread or 9 pieces of plain cream crackers. Thus, for male adult, it is recommend to take 1 chinese bowl or 1 1/3 chinese bowl for each meal; for female, allow to take 1 chinese bowl for each meal. For snacking purpose, you can take 1 to 2 pieces of bread or maximum 6 pieces of biscuit.

For protein calculation, we assume that 30g of meats without bone contain around 65 Kcal and 40g of fish contain aorund 35 Kcal. The protein for these is around 7g. Thus, it is suggested for you to take 60g of meats daily or 1 small fish for lunch and dinner to get adequate protein to support daily life.

For fat calculation, we assume one tespoon of cooking oil contains 5 g fat which means providing 45 Kcal.

I hope with these information and tips provided, you can have a better understanding on food pyramid guidance and plan your own meal from the base of pyramid in a healthier and balance way. Cheers.

根据食物金字塔，我们应该采取50-60%的碳水化合物食物，15-20％的蛋白质和<30％的脂肪。 碳水化合物食物来源包括米，面，米粉，面包，燕麦，饼干，淀粉类蔬菜（土豆，胡萝卜，玉米，红薯，南瓜，豌豆，豆类），蛋白质来源包括鱼肉，鸡肉，牛肉，羊肉，鸡蛋，牛奶和乳制品，脂肪来源包括肉类，食用油脂肪等。

对于碳水化合物食物的计算，我们假设1碗米饭中含有约225卡路里，相等于三片面包或9片饼干。因此，对于成年男性，这是建议可食用1碗或1 1/3碗; 女性则可摄取每餐1碗。对于喝早茶或下午茶，可摄取1至2片面包或饼干6片。

至于蛋白质的计算，我们假设30克无骨的肉类含有大约65卡路里，40克鱼含有大约35卡路里，所含的蛋白质则有7克左右。因此，是建议摄取的肉类60克或一条鱼在午餐和晚餐以便得到充足的蛋白质来支持日常的生活。

脂肪部分，我们假设一茶匙食用油含有5克脂肪，这意味着会提供45卡路里。