One and five-step method to design meals

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

2. Determine dietary energy requirement level or activity level , check Table 3-1-4 or Table 3-1-6.

3. Determine the type and amount of food based on this energy requirement.

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

5. Design dishes and choose reasonable cooking methods.

2. Examples of adult meal design

Adults’ daily diet can be designed according to 3-1-4. Just follow this food portion combination to become the staple food and dishes of the three meals. That’s it.

Step one: Determine your physical activity level, classify it into light, moderate, or heavy.

Step 2: Find your energy needs (kcal/day)

Find your energy needs based on gender, age and physical activity level.

Step 3: Find the corresponding meal pattern in Table 3-1-6 based on your energy sales level.

Step 4: Arrange food according to categories and determine food varieties.

Step 5: Design your recipe.