Nutrition Requirement

Carbohydrate: 280 g
( 1.5 cup rice = 210g) ( 2 slice bread = 22g)
Protein: 45 g
(60kg*0.75) (1 cup milk = 8g) ( 1.5 cup rice = 18g) ( 2 slice bread 3g) (1 egg 6g) ( 1 thigh 14g)
Vegetable: 3 cups
( 1 cup, 1 stalk broccoli) (1 cup, 2 large celery) (1/2 cup, 1 onion) ( 1 cup, 2 medium carrots)
Fruit: 2 cups
( 1 cup, 1 medium apple) (1 cup, 1 large banana)




Reference:
http://www.fruitandveggieguru.com/ExtraSections/ProduceandYourHealth/DailyIntake/tabid/92/Default.aspx

DAILY FRUIT RECOMMENDATIONS
	Age	Serving Size
Children	Age 2-3 Age 4-8	1 cup 1 to 1 1/2 cups
Girls	Age 9-13 Age 14-18	1 1/2 cups 1 1/2 cups
Boys	Age 9-13 Age 14-18	1 1/2 cups 2 cups
Women	Age 19-30 Age 31-50 Age 51+	2 cups 1 1/2 cups 1 1/2 cups
Men	Age 19-30 Age 31-50 Age 51+	2 cups 2 cups 2 cups

DAILY VEGETABLE RECOMMENDATIONS
	Age	Serving Size
Children	Age 2-3 Age 4-8	1 cup 1 1/2 cups
Girls	Age 9-13 Age 14-18	2 cups 2 1/2 cups
Boys	Age 9-13 Age 14-18	2 1/2 cups 3 cups
Women	Age 19-30 Age 31-50 Age 51+	2 1/2 cups 2 1/2 cups 2 cups
Men	Age 19-30 Age 31-50 Age 51+	3 cups 3 cups 2 1/2 cups

Daily Serving Checklist

Be sure to select from a variety of colors for your recommended daily servings. Serving sizes may vary, depending on the fruit or vegetable. Once you’ve determined how many servings of fruits and vegetables to consume each day based on your age and sex, select from among the colors and serving sizes below.

Fruits Blueberries 1 cup = ½-cup serving Dried plums 5 = ¼ cup serving Grapes 1 cup = 1 cup serving Plums 3 medium = 1 cup serving Raisins ½ cup = 1 cup serving	Vegetables Purple asparagus 5 spears = ½ cup serving Purple carrots 2 medium = 1 cup serving Purple potatoes 1 medium = 1 cup serving Purple peppers 1 small = ½ cup serving

Fruits Apples ½ large = 1 cup serving Cherries 1 cup = ½ cup serving Raspberries 1 cup = ½ cup serving Strawberries 8 large = 1 cup serving Watermelon 1 cups diced = 1 cup serving	Vegetables Red peppers 1 small= ½ cup serving Radishes 7 = ½ cup serving Red onions 1 medium = ½ cup serving Red potatoes 1 medium = ½ cup serving Tomatoes 1 medium = 1 cup serving

Fruits Avocados 1/5 medium = ½ cup serving Green apples ½ large = 1 cup serving Green grapes 1 cup = 1 cup serving Honeydew 1/10 medium = 1 cup serving Kiwifruit 2 medium = ½ cup serving Limes 1 medium = ½ cup serving Green pears 1 medium = 1 cup serving

Vegetables Artichokes 1 = 1 cup serving Asparagus 5 spears = ½ cup serving Broccoli 1 medium stalk = ½ cup serving Brussels sprouts 4 = ½ cup serving Green beans ¾ cup = ½ cup serving Cabbage 1/12 medium = 1 cup serving Celery 2 large stalks = 1 cup serving Cucumbers 1 cup raw = ½ cup serving Leafy greens 1 cup raw = ½ cup serving Lettuce 1 cup raw = ½ cup serving Green onions ¼ cup chopped = ½ cup serving Green pepper 1 small = ½ cup serving Spinach 1 cup raw = ½ cup serving Zucchini ½ cup sliced or diced = ½ cup serving

Fruits Yellow apples ½ large = 1 cup serving Cantaloupe ¼ medium = 1 cup serving Grapefruit 1 medium = 1 cup serving Golden kiwifruit = 2 medium = ½ cup serving Lemons 1 medium = ½ cup serving Mangoes ½ mango = 1 cup serving Nectarines 1 medium = 1 cup serving Oranges 1 large= 1 cup serving Peaches 1 large = 1 cup serving Yellow pears 1 medium = 1 cup serving Pineapples 1 cup chunks = 1 cup serving Tangerines 1 medium = 1 cup serving Yellow watermelon 2 cups diced = 1 cup serving

Vegetables Carrots 2 medium = 1 cup serving Yellow pepper 1 small = ½ cup serving Yellow potatoes 1 medium = 1 cup serving Yellow summer squash ½ medium = ½ cup serving Sweet corn 1 large ear = 1 cup serving Sweet potatoes 1 large = 1 cup serving Yellow tomatoes 1 large = 1 cup serving

Fruits Bananas 1 large= 1 cup serving Brown pears 1 medium = 1 cup serving White nectarines 1 medium = 1 cup serving White peaches 1 large= 1 cup serving	Vegetables Cauliflower 1/6 medium head = ½ cup serving Mushrooms 5 medium = ½ cup serving Onions 1 medium = ½ cup serving Potatoes 1 medium = 1 cup serving White corn 1 large ear = 1 cup serving