1. Understand age, gender and physical activity level (PAL)

2. Determine the dietary energy requirement level or activity level, and look it up in Table 3- 1-4 or Table 3- 1-6.

3. According to this energy demand, determine the type and dosage of food.

4. Choose food varieties according to the categories required by the guidelines, and pay attention to whole grains and dark vegetables.

5. Design dishes and choose reasonable cooking methods.

Second, the adult diet design example

Adults' daily recipes can be designed according to 3- 1-4, and only need to be combined into staple food and dishes in three meals according to this food amount.

The first step: judge your physical activity level, which is divided into light, medium and heavy.

Step 2: Find your energy requirement (kcal/day).

According to gender, age and physical activity level, find the energy demand.

Step 3: According to your energy sales level, look up the corresponding dietary pattern in Table 3- 1-6.

Step 4: Arrange the food by category and determine the food variety.

Step 5: Design your recipe.