Kev Npaj MyPlate
Hmong MyPlate Plan
2600 Calorie
Hnub Nyoog 9-13 Lub Xyoos
Hauv qab no yog cov uas pom zoo siv txhua hnub rau txhua hom khoom noj Nyem rau cov pob qhia txog hom khoom noj kom paub ntau ntxiv thiab pib tau.
2 khob
1 khob txiv hmab txiv ntoo xam raws:
- 1 khob xiv hmab txiv ntoo nyoos, siav, lossis ntim kaus poom; lossis
- 1/2 txiv hmab txiv ntoo qhuav; lossis
- 1 khob kua txiv 100%.
1/2 khob txiv hmab txiv ntoo xam raws:
- 1/2 khob xiv hmab txiv ntoo nyoos, siav, lossis ntim kaus poom; lossis
- 1/4 txiv hmab txiv ntoo qhuav; lossis
- 1/2 khob kua txiv 100%.
3 1/2 khob
1 khob zaub xam raws:
- 1 khob zaub nyoos lossis ua siab lawm; lossis
- 1 khob zaub ntim kaus poom (ntsuag xyoob lossis nceb); lossis
- 2 khob zaub nplooj ntsuab nyoos lossis 1 khob zaub nplooj ntsuab ua siav lawm; lossis
- 1 khob kua zaub 100%.
1/3 khob zaub xam raws:
- 1/3 khob zaub tshiab, tsau txias, lossis ntim kaus poom; lossis
- 2/3 khob 1/3 zaub ntsuab nyoos lossis siav; lossis
- 1/3 khob kua zaub 100%.
9 ounce
1 ounce ntawm cov khoom ntsiav xam raws:
- 1/2 khob mov dawb lossis mov daj uas ua siav lawm; lossis
- 1/2 khob mij siav lossis pasta; lossis
- 1 daim qhaub cij hlais; lossis
- 1 ounce khoom noj uas noj tau lawm.
6 1/2 ounce
1 ounce ntawm cov khoom noj muaj protein xam raws:
- 1 ounce ntawm khoom noj hiav txwv, nqaij ntshiv, lossis nqaij tsiaj muaj tis; lossis
- 1⁄4 khob (li ntawm 2 ounce) taum paj; lossis
- 1 lub qe; lossis
- 1 Tbsp nphoo mis laum huab xeeb nyias-nyias; lossis
- 1⁄4 khob noob taum, lossis taum lentil uas ua siav lawm.
1 ounce ntawm cov khoom noj muaj protein xam raws:
- 1 ounce ntawm khoom noj hiav txwv, nqaij ntshiv, lossis nqaij tsiaj muaj tis; lossis
- 1⁄4 khob (li ntawm 2 ounce) taum paj; lossis
- 1 lub qe; lossis
- 1 Tbsp ntawm roj txiv laum huab xeeb; lossis
- 1⁄4 khob noob taum, lossis taum lentil uas ua siav lawm; lossis
- 1⁄2 ounce ntawm cov taum lossis noob uas tsis rau ntsev.
3 khob
1 khob mis xam raws:
- 1 khob mis lossis yogurt; lossis
- 1 khob mis uas siv taum daj ua lossis yogurt; lossis
- 1 1⁄2 ounce ntawm cov mis khov tawv, tawv.
1 khob mis xam raws:
- 1 khob mis lossis yogurt; lossis
- 1 khob mis uas tsis muaj lactose lossis yogurt; lossis
- 1 khob mis uas siv taum daj ua lossis yogurt; lossis
- 1 1⁄2 ounce mis khov, tawv.
1 khob mis xam raws:
- 1 khob mis lossis yogurt; lossis
- 1 khob mis uas tsis muaj lactose lossis yogurt; lossis
- 1 khob mis uas siv taum daj ua lossis yogurt; lossis
- 1 1⁄2 ounce mis khov, tawv.
* Tsuas muaj ua hom lus Askiv xwb
Nrog koj tus kws kho mob tham txog ntawm tus qauv noj haus thiab lub phiaj xwm kev ua haujlwm ntawm lub cev uas haum rau koj.
