http://www.kidsnutrition.org/HealthyEating_calculator.htm
以下是我的结果：
Calorie Healthy Eating Plan
The Healthy Eating Plan provides the nutrients and energy a child needs to grow and develop without excessive weight gains.
Amount Per Day
Equivalents
Fruit:
Equivalent of cups
Cup equivalents: 1 cup chopped, cooked, or canned fruit; 1 cup juice; 1/2 cup raisins or dried fruit
Vegetables:
Equivalent of cups
Cup equivalents: 1 cup chopped, cooked, or canned vegetables; 2 cups raw, green leafy vegetables; 1 cup juice
Grains:
Equivalent of ounces
Ounce equivalents: 1/2 cup cooked rice, pasta or hot cereal, 1cup ready-to-eat cereal, 1 slice bread, 1 small muffin, 1/2 small bagel
Note: 1/2 of grain servings should be whole grains like whole grain cereal, whole wheat bread, and oatmeal
Milk:
Equivalent of cups
Cup equivalents: 1 cup milk or yogurt; 1.5 oz. natural cheese or 2 oz. processed cheese (~ 1.5 deli slices or 2 thinner "singles" slices)
Note: Count added fat calories for all choices except fat-free milk.
Lean Meat and Beans:
Equivalent of ounces
Ounce equivalents: 1 oz. lean meat, fish or pountry; 1 egg; 1/4 cup cooked beans, lentils or tofu; 1 Tbsp peanut butter; 1/2 oz nuts or seeds
Oils: grams per day
( ~ tsp.)
(1 tsp oil = ~ 4.5 grams)
Includes the amount of oils and trans-fat free soft margarines found in foods, used in cooking, food processing, and at the table. Because a small amount of oils are needed to provide vitamin E and essential fatty acids, the amount of oil listed here is not included in the discretionary calorie allowance below.
Discretionary Calories:
Limit to about calories per day
Example:** tsp. sugar and tsp. (1 tsp solid fat = ~ 4.5 grams) or
grams of solid fat
顺便澄清下，保北大研的是我一兄弟，小顾我现在还在过着猪狗不如的生活……
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