Dietary Guidance For Healthy Life(U.S.A./JAPAN)
1.Dietary
guideline of USA &Japan
Dietary Guidelines for Americans(By
USDA & USDHHS)
(1)Eat a variety of foods.
(2)Balance the food you eat with physical activity-maintain or
improve your weight.
(3)Choose a diet with plenty of grain prpducts,vegetables,and
fruits.
(4)Choose a diet low in fat ,saturated fat ,and cholesterol.
(5)Choose a diet moderate in sugars.
(6)Choose a diet moderate in salt and sodium.
(7)If you drink alcholic beverages,do so in moderation.
The Food
Guide Pyramid
What Dietary Guidelines for
Americans says is the Japanese Diet Style Itself!
Japanese eat many kinds of foods such as fishes ,meats ,leaves
and roots of vegetables ,fruits ,and rice is the staple food of
Japanese.(1)(3)
The intake of total calorie per day of average Japanese is 1800～2500Ｃａｌ．(2)
Japanese people likely eat fish such as Tuna and Yellow tale
those contain omega 3 fatty acid enough.(4)
Most Japanese cuisine are moderate in sugar and salt.(5)
Only the item of (7) is the only exeption and I think it depends
on individiuals.
It is an outline of what to eat each day based on the Dietary Guidelines(listed above)for Americans as general guide to choose healthful diet .
The Standard of Dietary Life For
Japanese Adults(As an Example)
The Ministry of Health and Welfare
of Japan/March As One of Action for Kenko Nippon 21[Action Plan
For Healthy Life Toward 21Centuries](,2000)
Maintain proper body
weight.
Proper weight :[Length(m)] ｘ [Length(m)]
(square）ｘ２２
: Body Mass Index (B.M..I.)
The energy ratio of fat a day is 20～２５％.
To take salt of amnount less than 10g.
To take vegetable of amount more than 350g
To take proper amount of
calcium rich foods such as milk and dairy products ,beans,
green and yellow vegetables ,as follows :
milk and dairy products >130g
beans >100g
green and yellow vegetables>120g
To realize your own proper body weight and practice weight control.
To take breakfast
To enjoy neat meal with more than 2 members of family and so on by taking more than 30 minuits at least one time a day.
Refer to labeling of nutritional ingredients when you eat out or buy any foods .
Understand the amount of meal to maintain your own proper body weight.
Make efforts to improve the situation if you think having any problem on your dietary life.
2. Healthy Eating Tips(by C.D.C.)
3.Physical Activity &Good Nutrition (by C.D.C.)
4.Aim for a Healthy Weight:Information for Patients and the Public(by NHLBI / NIH.)
5.Food Exchange Lst (by NHLBI/NIH)
6.Stay Young At Heart/Receipes : Cooking the Heart-Healthy Way(by NHLBI/NIH)
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