Nutrition Flag To Stay Away From Obesity


9 โภชนบัญญัติ ที่ทำให้ร่างกายแข็งแรง – Saint Dominic School

Foodbased dietary guidelines recommend people to maintain proper weight and consume a variety of foods from each of the five food groups. The nutrition flag or food guide provides information on the proper portions of complex carbohydrates, fruits, vegetables, protein, legumes and pulses, sugar, salt, and fat that is daily recommended. These suggestions include:

  1. Consume a variety of foods from each of the five food groups and maintain healthy weight.

  2. Eat an adequate amount of rice or alternative carbohydrates at least one meal per day

  3. Eat plenty of vegetables and fruits regularly. Minimum amount of vegetable should be more than 4 ladles a day. Less sweet fruits are preferable.

  4. Regularly eat fish, lean meat, eggs, and legumes and grains.

  5. Drink milk with appropriate quality and quantity for one’s age.

  6. Avoid eating high-calorie diets, sugary or salty foods

  7. Drink enough water and avoid sugar-added drinks

  8. Eat hygienic and well-cooked foods.

  9. Avoid or reduce the consumption of alcoholic beverages.

More importantly, the total number of calories a person needs each day varies depending on a number of factors including age, sex, height, weight and level of activity. For children age 6-13 years, women with working age range 25-60 years and the elderly age over 60, the recommended calorie intake per day is 1,600 calories. Whereas teenage girls and boys age 15  up to 25 and men with working age range 25-60 years need 2,000 calories per day. In addition, for particular groups with more physical activities e.g. farmers, athletes and labors daily require 2,400 calories.

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