How do you manage your daily meals? Do you spoon food onto the plate as you wish?
Yes, most people do rely on instinct or just about arranging food portions. Maybe the standard you are using is whether you are already full enough with the meal portion. In fact, according to recommendations from the Ministry of Health, you should calculate and control the ideal daily meal portion. That way, nutrition can be balanced and you avoid the risk of being overweight.
However, some people feel troubled if they have to count and measure portions every time they want to eat. Well, there is actually an easy way to control ideal meal portions. Read the following trick, yes.
How many portions of food are needed in one day, and how do you measure them?
The recommended portion of the following meal applies to adults who need 2,000 kilos of calories a day. Keep in mind that everyone certainly has different needs. Especially if there are special conditions such as diabetes or obesity. So, you should consult directly with your doctor or nutritionist to ascertain how many servings of food can be consumed daily.
You can choose carbohydrate sources such as rice or noodles to meet your daily calorie needs. If you usually eat rice, then you are encouraged to consume 500 grams of rice a day. If you choose noodles, a day you can consume up to 1,000 grams.
One hundred grams of rice is the same as one cup or one adult fist. So, you need five cups or five pieces of rice a day. You can share it strategically. Start with one and a half pieces of rice in the morning. Followed by two rice balls during the day and one half of rice head at night.
Vegetables and fruit
Based on advice from the Ministry of Health, adults should consume 400 to 600 grams of vegetables and fruit a day. To share it, make sure two-thirds are vegetables and the remaining third are fruits.
According to the nutrition guidelines issued by the Ministry of Health, one hundred grams of cooked vegetables (without sauce or sauce) is equal to one cup. Because you need a minimum of 400 hundred grams a day, then for vegetables with a portion of one cup at breakfast, one half cup for lunch, and one half cup for dinner.
For fruits, you need to consume one and a half to two cups a day. Imagine one large orange field or one apple. That's the size of one cup. So, in a day you are recommended to eat fruit as big as an apple twice. Divide into one fruit in the morning before noon and another in the afternoon.
The side dishes are divided into two types, namely animal and vegetable dishes. Within a day, you can meet nutritional needs with 100 to 400 grams of vegetable dishes such as tofu and tempeh. For animal dishes such as eggs, fish, beef and chicken, you can consume 70 to 160 grams a day.
You can combine animal and vegetable dishes in a day. For example, you want to eat chicken. Because the need for animal dishes a day is 160 grams, then one meal you can consume one medium piece of chicken thigh or one small piece of chicken breast (equivalent to 50 grams). Simply put, you can eat chicken weighing 50 grams three times a day. However, try to vary the side dishes in a day for richer nutrition.
The trick divides the space on the plate according to the ideal portion
To easily calculate and control the ideal meal portion, divide your plate into four parts. The left side of the plate, which is 50% of the large plate filled with staple food and side dishes. Meanwhile the right side of the plate, which is the remaining 50% is filled with vegetables and fruit. More specifically, consider the following distribution of dinner plates.
Try not to take rice as big as a plate and stack it with vegetables and side dishes. This method makes it difficult for you to maintain balance and control the ideal meal portion. From now on, you should follow the distribution of the dinner plates above.
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