Contents:
- Medical Video: 6 Pack Diet Plan Disaster (CALORIE CUTTING!)
- How much is enough for one meal?
- Serves of vegetables and fruit
- Portion of carbohydrates
- Portion of protein
- How do you know if you have enough food?
Medical Video: 6 Pack Diet Plan Disaster (CALORIE CUTTING!)
Not only the type of food that you should pay attention to, the amount of food you eat is also important to note. The type and amount of food you eat affects how many calories enter your body. Enough amounts or portions of food can help you maintain your weight. Now, what about your food portion so far? Is it enough or is it an excess / lack?
How much is enough for one meal?
The portion of eating is how much food you eat in one meal. How much should you eat enough for each person to be different. This depends on your calorie needs per day and your eating habits.
So, to find out whether your food portion has been enough or excess / lack may be difficult. Your calorie needs per day must be calculated first, which is adjusted to your level of activity.
You can calculate the number of calories by using the ideal weight calculation through Broca's formula. You can calculate Broca's formula by:
Ideal Body Weight = (height - 100) - 10% (for men <160 cm and women <150 cm, not reduced by 10%).
After getting the ideal body weight, calculate your basic calories per day, for men 30 cal per kilogram of ideal body weight, while women 25 cal per kilogram of ideal body weight.
However, to make it easier for you to know how you should eat each day (on average each person), these guidelines might help.
Serves of vegetables and fruit
Consumption of vegetables and fruit must be at least five servings per day (combined). One serving of vegetables is usually mentioned in glass units. Where, one glass is approximately 100 grams. Whereas, one portion of fruit is usually mentioned in units of fruit or pieces, for example 1 portion of apples is 1 piece or 1 portion of melon is as much as 1 piece.
This depends on the size of each fruit, so the portion of each fruit is different. Usually 1 serving of small fruit can include several fruits, and 1 portion of large fruit only includes 1/2 fruit or 1 piece.
Portion of carbohydrates
Consume carbohydrate sources, such as rice, noodles, bread, and potatoes, for 3-4 servings. One serving of rice is as much as 100 grams or 1 pound of rice. One serving of noodles is 200 grams, one serving of bread is 3 slices, and one serving of potatoes is 2 medium fruits.
Portion of protein
Eat food sources of animal protein (such as chicken, meat, eggs and fish) and vegetable protein sources (such as beans, tofu and tempeh) in 2-4 servings (combined). Try to at least eat 2-3 servings of fish per week.
One serving of chicken is 1 piece or about 40 grams, one serving of beef is 1 piece or about 15 grams, and one serving of fish is around 30-40 grams or 1 piece. Meanwhile, one serving of nuts is usually around 2.5 tablespoons (25 gr), one serving of tofu is 2 pieces (100 grams), and one serving of tempeh is 2 pieces (50 grams).
How do you know if you have enough food?
Remember, the guidelines above do not include snacks or other foods you eat. So, so that your food intake does not exceed the calories your body needs, you also have to control the portion of snacks, in addition to the main food.
In packaged foods, nutritional content is usually included in each serving of these foods. So, you can estimate how many calories you eat when you eat these packaged foods.
Another way to find out how much food enters your body is to record the food you eat (such as making food diaries). You can record what you eat, how much, and when you eat. This is very helpful in knowing whether the food you eat exceeds your calorie needs or is still lacking. Record each food you eat, whether it's main food or just a snack.
