According to the book Calories and protein Intake published by the World Health Organization, a healthy adult woman needs to consume 1800 ~ 1900 calories every day, while men need 1980 ~ 2340 calories. Among them, the intake of protein should be10% ~15% of the daily calories needed by human body; The intake of carbohydrates should not be less than 55% of the daily calories needed by the human body; The intake of fat should not exceed 30% of daily calories. In addition, the daily intake of salt should not exceed 6 grams, and the daily intake of dietary fiber should not be less than 16 grams.
Take healthy adult women as an example, each meal should consume 600-650 calories, which is equivalent to 10- 12 black sesame dumplings, 12- 15 dumplings or 4 spring cakes with bean sprouts and shredded pork sauce. Eating hot pot is equivalent to 50 grams of mutton, 50 grams of fat beef, 50 grams of various vegetables 150, 50 grams of tofu, plus a sesame seed cake and a bowl of thick mutton soup.
Men should consume more calories per meal than women, about 680 ~ 800 calories, which translates into about a quarter more food than women, that is, 12 ~ 15 black sesame dumplings, 15 ~ 20 jiaozi, 5 ~ 6 spring cakes with bean sprouts and shredded pork, or 60 grams of mutton.