对初中生的营养食谱设计

1、对初中生一周的营养食谱设计根据 中国居民膳食指南、 中国居民膳食营养参考摄入量等要求，按初中生的生理特点和一日所需总能量设计出来的营养食谱。学校：广东农工商职业技术学院班级：10级食品加工技术（绿色食品方向）姓名：陈志浩指导老师：杨君设计日期：2012/5/13周一餐次食物名称食物种类质量/g蛋白质/g脂肪/g碳水化合物/g蛋白质产能/kcal脂肪产能/kcal碳水化合物产能/kcal摄入能量/kcal占一天中能量的比例/%三大能源占一天总能量的比例/%早餐馒头面粉1007.8144.831.29199596.623.8蛋白质22.1纯牛奶牛奶2507.6912.530.48150煮鸡蛋鸡蛋7

2、08.25.51.832.848.86.9苹果苹果1000.3011.81.2047.2午餐白饭米饭3007.80.977.831.28.0311.51047.841.8脂肪27.6木耳炒猪肉木耳708.51.046.033.99.5183.7猪肉405.414.80.121.6133.20.4韭菜炒蛋韭菜1503.30.56.213.04.924.9鸡蛋708.211.832.848.86.9鸡腿鸡腿12013.210.8053.096.70晚餐白饭米饭2005.20.651.220.85.4204.8862.934.4碳水化合物50.3白灼虾虾10018.91.1175.69.94黄豆焖猪

3、肉黄豆100351618.714014474.8猪肉405.414.80.121.6133.20.4炒生菜生菜2002.30.63.495.813.6总能量2507.3kcal提示：可以适量加些零食周二餐次食物名称食物种类质量/g蛋白质/g脂肪/g碳水化合物/g蛋白质产能/kcal脂肪产能/kcal碳水化合物产能/kcal摄入能量/kcal占一天中能量的比例/%三大能源占一天总能量的比例/%早餐纯牛奶牛奶2507.6912.530.4815057022.8蛋白质17.2猪肉云吞猪肉405.414.80.121.6133.20.4面粉1007.8144.831.29199生菜1001.60.31

4、.74.52.96.8午餐白饭米饭3007.80.977.831.28.0311.5924.137脂肪34.0花生焖猪蹄花生409.817.78.739.7159.634.8猪蹄10013.611.2054101.40苦瓜炒猪肉苦瓜1501.20.16.04.80.924.0猪肉405.414.80.121.6133.20.4晚餐白饭米饭3007.80.977.831.28.0311.51001.340.2碳水化合物48.8芋头蒸排骨芋头2003.70.330.514.82.7122排骨1001216.60.348149.41.2香菇蒸鸡香菇801.70.24.26.81.827.2鸡1001

5、2.76.20.850.855.83.2金丝蜜枣红枣500.50.14120.9164总能量2495.4kcal提示：可以适量加些零食周三餐次食物名称食物种类质量/g蛋白质/g脂肪/g碳水化合物/g蛋白质产能/kcal脂肪产能/kcal碳水化合物产能/kcal摄入能量/kcal占一天中能量的比例/%三大能源占一天总能量的比例/%早餐火腿肠火腿肠1001.410.415.65.693.662.4801.431.5蛋白质22.5咸面包面粉20015.6289.662.418398纯牛奶牛奶2507.6912.530.48150午餐白饭米饭3007.80.977.831.28.0311.51136.

6、444.6脂肪26.2板栗烧鸡板栗1004.20.740.516.86.3162鸡10019.39.41.377.284.65.2菜心炒肉菜心1002.80.52.311.24.59.2猪肉8010.829.60.243.2266.40.8清蒸鱼鱼10018.41.52.873.613.511.2晚餐白饭米饭2005.20.651.220.85.4204.8606.5123.9碳水化合物51.3牛肉炖萝卜白萝卜1000.840.084.743.360.7218.96牛肉6012.121.380.7248.4812.422.88咖喱鸡腿鸡腿12013.2410.74052.9696.660土豆1

7、502.820.2724.2411.282.4396.96炒生菜生菜2002.30.63.495.813.6总能量2544.31kcal提示：可以适量加些零食周四餐次食物名称食物种类质量/g蛋白质/g脂肪/g碳水化合物/g蛋白质产能/kcal脂肪产能/kcal碳水化合物产能/kcal摄入能量/kcal占一天中能量的比例/%三大能源占一天总能量的比例/%早餐牛奶麦片牛奶2507.588.5307234804.8532蛋白质19.8燕麦片558.253.6836.793333.12147.16面包面包15012.457.6587.949.868.85351.6午餐白饭米饭3007.80.977.8

8、31.28.0311.5972.8838.8脂肪20.1芋头煮排骨猪大排809.9211.050.8839.6899.453.52芋头2003.690.3330.414.762.97121.6植物油植物油50019.9700179.730豆腐豆腐1006.22.52.624.822.510.4四季豆四季豆2003.840.7610.9315.366.8443.72晚餐白饭白饭3509.11.0590.6536.49.45362.6729.1439.2碳水化合物50.1炒芹菜芹菜2001.60.266.036.42.3424.12木耳猪肝木耳1001.50.2661.824猪肝203.820.6

9、80.9815.286.123.92海带汤海带1001.750.0722.9170.6391.64苹果苹果1000.10.110.20.40.940.8植物油植物15014.9800134.820总能量2506.87kcal提示：可以适量加些零食周五餐次食物名称食物种类质量/g蛋白质/g脂肪/g碳水化合物/g蛋白质产能/kcal脂肪产能/kcal碳水化合物产能/kcal摄入能量/kcal占一天中能量的比例/%三大能源占一天总能量的比例/%早餐米粥米粥2502.750.7524.75116.7599829.731.60蛋白质12.8萝卜干萝卜干502.10.9538.958.48.55155.8

10、鸡蛋鸡蛋708.195.421.7232.7648.786.88馒头馒头20015.6299.662.418398.4午餐白饭白饭3509.11.0590.6536.49.45362.61017.5738.80脂肪26.5排骨土豆土豆1202.250.2119.3991.8977.56排骨506.018.310.2524.0474.791鱼头豆腐草鱼807.72.41030.821.690豆腐804.9622.0819.84188.32韭菜韭菜1503.240.546.2112.964.8624.84雪梨雪梨1000.830.0918.783.320.8175.12植物油植物油25024.97

11、00224.730晚餐白饭白饭3509.11.0590.6536.49.45362.6772.2429.60碳水化合物60.7炒油菜油菜2002.470.383.049.883.4212.16香菇滑鸡香菇801.760.244.167.042.1616.64鸡腿505.524.48022.0840.320红烧茄子茄子1801.830.328.197.322.8832.76橙橙1000.590.148.212.361.2632.84植物油植物油22021.9600197.640总能量2619.51 kcal提示：可以适量加些零食周六餐次食物名称食物种类质量/g蛋白质/g脂肪/g碳水化合物/g蛋白

12、质产能/kcal脂肪产能/kcal碳水化合物产能/kcal摄入能量/kcal占一天中能量的比例/%三大能源占一天总能量的比例/%早餐牛奶牛奶2507.588.5307234787.6530.20蛋白质12.8炒米粉鸡蛋708.195.421.7232.7648.786.88米粉150120.15117.45481.35469.8植物油植物油504.990044.910午餐白饭白饭3509.11.0590.6536.49.45362.6100938.20脂肪27.6腐竹腐竹3013.386.516.6953.5258.5926.76芹菜猪肉芹菜1501.20.24.524.81.818.08猪肉

13、506.618.51.226.4166.54.8炒甘蓝甘蓝1501.930.255.937.722.2523.72植物油植物油20019.9800179.820苹果苹果1000.150.1510.250.61.3541晚餐白饭白饭2506.50.7564.75266.75259843.9531.60碳水化合物59.6洋葱鸡碎鸡506.353.10.4125.427.91.64洋葱805.520.3264.4822.082.88257.92炒油菜油菜1502.340.654.959.365.8519.8植物油植物油20019.9300179.370总能量2640.6kcal提示：可以适量加些零食

14、周日餐次食物名称食物种类质量/g蛋白质/g脂肪/g碳水化合物/g蛋白质产能/kcal脂肪产能/kcal碳水化合物产能/kcal摄入能量/kcal占一天中能量的比例/%三大能源占一天总能量的比例/%早餐纯牛奶牛奶2507.6912.530.48150728.32819.7煮鸡蛋鸡蛋708.25.51.832.848.86.9面包面粉20015.6289.662.418398午餐白饭米饭3007.80.977.831.28.0311.5893.534.536.1番茄炒蛋番茄1000.90.23.53.61.814鸡蛋708.25.51.832.848.86.9土豆炒猪肉土豆10020.216.581.866猪肉8010.829.6