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    The document provides nutritional information for different foods including percentages for daily meals and snacks, fiber contents of various vegetables, and macronutrient breakdowns of common ingredients like rice, chicken, pork, beef, and eggs. Short-grain rice provides 246.5g of carbs, 20.4g of protein, and 3.4g of fiber from 8.5 servings. Chicken ranges from 24-31g of protein with varying fat contents depending on the cut. Pork ranges widely in fat from 7.2-355g depending on if it's chicken, shoulder, or belly. Beef provides 24-31g of protein with fat varying from 25-63.75g. Eggs contain 6g of protein and

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    The document provides nutritional information for different foods including percentages for daily meals and snacks, fiber contents of various vegetables, and macronutrient breakdowns of common ingredients like rice, chicken, pork, beef, and eggs. Short-grain rice provides 246.5g of carbs, 20.4g of protein, and 3.4g of fiber from 8.5 servings. Chicken ranges from 24-31g of protein with varying fat contents depending on the cut. Pork ranges widely in fat from 7.2-355g depending on if it's chicken, shoulder, or belly. Beef provides 24-31g of protein with fat varying from 25-63.75g. Eggs contain 6g of protein and

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    5 views1 page

    Diet

    Uploaded by

    ferenity
    The document provides nutritional information for different foods including percentages for daily meals and snacks, fiber contents of various vegetables, and macronutrient breakdowns of common ingredients like rice, chicken, pork, beef, and eggs. Short-grain rice provides 246.5g of carbs, 20.4g of protein, and 3.4g of fiber from 8.5 servings. Chicken ranges from 24-31g of protein with varying fat contents depending on the cut. Pork ranges widely in fat from 7.2-355g depending on if it's chicken, shoulder, or belly. Beef provides 24-31g of protein with fat varying from 25-63.75g. Eggs contain 6g of protein and

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    of 1

    Breakfast 30%, lunch 40%, dinner 25%, snack 5%

    Recommended fiber 20-25g: spinach 2.3g, broccoli 2.6g, seaweed 8g, kohlrabi 3.6g, Chinese
    cabbage/bok choy 1g, carrot 1.5g, green bean 3.4g, lettuce 1.3g
    Carb 245g, protein 61g, fat 45g, fiber 20g (8 servings)
    Short-grain rice: 8.5 servings = 246.5g carb, 20.4g protein, 2.55g fat, 3.4g fiber
    Chicken: 1.9-2.5 servings = 61g protein, 0g carb, 7.2-28g fat
    Pork: 2.6-6.7(belly) servings = 61g protein, 0g carb, 59.8-355g (belly) fat
    Beef: 2.35-2.55 servings = 61g protein, 0g carb, 35.25 (ground)-63.75g (tenderloin) fat
    Egg: 1 unit = 6g protein, 5/7g fat
    Ingredient Carb Protein Fat
    Long-grain rice 28g 2.7g 0.3g
    Glutinous rice 21g 2g 0.2g
    Short-grain rice 29g 2.4g 0.2g
    Chicken 0g 27g 14g
    Chicken 0g 24g/18g 8g/9g
    thigh/drumstick
    Chicken wings 0g 30g 8g
    Chicken breast 0g 31g 3.6g
    Pork ground 0g 23g 33g
    Pork belly 0g 9g 53g
    Pork shoulder 0g 23g 19g
    Lean pork
    Tenderloin 0g 24g 25g
    Beef ground 0g 26g 15g
    Egg poached/fried 0.6/0.4g 6g 5/7g

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