Nutritional balance: a question of servings
March 3, 2010 by p2pmmo · Leave a Comment
A question of portionsGrosso speaking, in regard to your diet, you know what is balanced and what is not. Yes the fish, not the candy, bright vegetables, low-chips … But really, you know the servings to be healthy?
How to measure food portions?
Today, nutritional balance is the agenda. Dietary advice rained from all sides, encouraging us mortal gold to take care of our health and to monitor our weight. However, if we are able to designate what is “good” or “bad” for the line, we sometimes have a vague idea of the portions that must be consumed. How many of us are still choosing a steak 200g when the recommended amounts does not exceed 120g! In food, the quality does not however without quantity. You do not have a compass in his eye? Never mind: check the number of grams on the packaging and arm yourself for your kitchen scale. You’ll see: after a little practice, you can choose the ideal servings a glance!
Portions of cereals and starchy
Base of the food pyramid, grains and starchy foods are delicious, and economic change. You select the preference in their full version, much more satisfying and interesting on the nutrition plan. Question quantity, it is recommended to consume one serving at every meal, three servings per day. A serving is 75g to 125g of bread, 180g to 300g potatoes, 60g to 100g (raw weight) of legumes such as lentils or chick peas or 45g to 75g (raw weight) of cereals, pasta, rice or maize .
The servings of fruits and vegetables
Five a day: we know the song! Obviously, this is not to swallow three watermelons and two pumpkins … A serving of vegetables is equivalent to about 120g cooked or raw to soup. It is recommended to consume three servings per day with at least one form of salads. As for fruit, two servings are needed. A serving is about 120g, ie an apple, a handful of grapes, two kiwis, two mandarins … Among those five servings of fruits and vegetables, you can replace one per 200ml of fruit juice or fresh vegetables.
The portions of meat, fish, eggs and dairy products
It is recommended to alternate during the week consumption of red meat, white fish and eggs. A daily portion is sufficient. It is 100g to 120g of meat or fish, 2 or 3 eggs or 100g of tofu or Quorn. In addition to this, you can consume each day 2 to 3 servings of dairy products. A serving is 200 ml milk, 150 to 180g of yoghurt 200g fromage frais or 30 to 60g of cheese.
Fats are useful but in small quantities … beware the heavy hand! One serving equals one teaspoon. Each day, User 2 has 3 teaspoons buy mortal gold vegetable oil, like canola oil or olive oil for cold preparations (dressing). Also use 2 to 3 teaspoons oil, preferably olive oil, for cooking (stove, oven …). Finally, if you like, 10 of butter or margarine (1 to 2 teaspoons) can be eaten on bread. A handful of almonds, hazelnuts or walnuts (about 20g) per day is recommended gluttony!
Sweet salty and sweet, how much?
Life is such as crisps and chocolate are not necessary for a balanced diet! That said, they are tolerated provided they are eaten in moderate amounts. A cake on Sunday, why not? Chocolate, yes, but due to a small square a day. There, you decide knowing that from a nutritional standpoint, smaller quantities are best. As for alcohol, it is also not essential. But if part of your little pleasures, eat it, preferably during meals, and never exceed 1 to 2 glasses per day.
