1. RDA
1)PROTEIN: 0.8 grams per kilogram of body weight. For example, a person who
72 kilograms, should consume 57.6 grams of protein per day.
2) FAT : 20 gram per day (7 percent of total calories). Less is better. – max 5-6
tsp
3) Fibre: should aim for 30 to 38 grams a day.
Carbohydrates: 225 and 325 grams of carbs a day.
Adults should eat no more than 6g of salt a day (2.4g sodium) – that's around 1
teaspoon.
Men should consume no more than 9 teaspoons (36 grams or 150 calories) of
added sugar per day. For women, the number is lower: 6 teaspoons (25 grams
or 100 calories) per day.
( aim low carb , better)
Total Calories to LOSS WEIGHT :
Weight loss
0.5 kg/week
1,495 75%Calories/day
2. 1 bowl rice
Total Carbohydrates
Dietary Fiber
Sugars
Total Calories 1 bowl rice : 411
89g
1.3g
0.2g
