Contents:
- Medical Video: Healthy Eating - Portion Control
- How to divide calories in a day
- Why should you eat 5 times a day?
- Calories for breakfast, lunch, dinner and snack
Medical Video: Healthy Eating - Portion Control
Some of you may have a little but frequent eating habits, and some also eat rarely but in large portions. However, for those of you who want to gain a healthier weight and want to be more able to maintain health, you may have to make a meal plan for yourself. This can make your meal time more disciplined and your appetite is also maintained. You might need to divide calories in one day. How to?
How to divide calories in a day
Planning your meal in a day by dividing calories in a day benefits you. Your meal time and portion of your meal can become more organized. In addition, your hunger and appetite are maintained. The impact, you can better maintain your weight. So what to do?
First, start by determining how many calories you need in a day, adjust to your current weight. You can calculate your calorie needs per day with this way. If you want to lose weight, you can reduce your calorie needs by 500 calories per day. But remember, do not let the calories you consume in a day less than 1200 calories. At a minimum, the calories you need to consume in a day are 1200 calories.
If you have, the next step is for your calorie needs to be 5 meals, which consists of three main meals and 2 meals interlude. Of course, the calories in the main meal are more than the calories in a snack. Intermediate meal times are among the main meals.
Why should you eat 5 times a day?
Eating a little but often in a day is the best way for you to maintain weight or lose weight (but keep in mind how many calories enter your body). Eating 5 times a day can help you avoid excessive hunger, which usually makes you want to eat more. In addition, eating 5 times a day can keep your metabolism in your body and can also control your blood sugar levels more.
Calories for breakfast, lunch, dinner and snack
Try not to miss your main meal, breakfast, lunch and dinner. If one of your meals is missed, then you are more likely to eat more. As a result, this leads to weight gain
Start with calories for breakfast. Breakfast is important to supply the body's initial energy after 7-8 hours of sleep. You need initial energy to carry out your activities in a day. After breakfast, the next 3-4 hours you need lunch to consume more energy. A few hours after lunch, you need to have dinner. But remember, don't eat dinner near bedtime. At least, your dinner time is 3 hours before going to bed. Between the main meal times, don't forget to insert a snack.
The following is a distribution of calories per day:
- For a snack, you can consume as many as 100-150 calories per one-time snack. So, from two intermittent meals, your body already has 200-300 calories. You can reduce the total calories per day with total calories from a meal, so you will get total calories for the main meal. From here, then you can divide the calories into 3 parts (for breakfast, lunch and dinner).
- If your calorie needs are 1200 calories, you can divide the calories for the main meal by 300 calories per one main meal.
- If your calorie needs are 1500 calories, you can divide into 400 calories per one main meal.
- If your calorie needs are 1800 calories or 2100 calories, the calories you can consume per one main meal are 500 calories. The rest of the calories can be used to eat intervals.
- If your caloric needs are 2400 calories or 2700 calories, you can consume calories per one main meal of 600 calories and the rest of the calories for a snack.
