Contents:
- Medical Video: Healthy Eating - Portion Control
- The guide adjusts the portion of the dish so the diet works
- 1. staple food
- 2. Animal side dishes
- 3. Vegetable side dishes
- 4. Vegetables
- 5. Fruit
Medical Video: Healthy Eating - Portion Control
Are you on a strict diet? There are certainly a number of things you must do and pay attention to your program to succeed. It's not just regular exercise, or the problem of choosing healthy foods. But also how you arrange all the food on your plate when the meal comes.
Then how to divide all the food into your plate so that the diet works?
The guide adjusts the portion of the dish so the diet works
The dinner plate arrangement that is meant here is how you divide all the food into the right portion of food at one meal. For example, how much rice should you take in one meal? Or the rice you eat must meet how much of the dinner plate?
If you want a successful diet, according to your wishes, then you should start to arrange the portion of the dinner plate every time a big meal comes. Following are the provisions for sharing the right dinner plate:
1. staple food
Remember, staple foods are not just rice, all foods that contain lots of carbohydrates can be considered as staple foods, such as potatoes, corn, bread, noodles, or vermicelli. In the balanced nutrition guidelines issued by the Ministry of Health, mentioning that you can fill one third of your plate with staple food. One serving of staple food is equivalent to 5-6 tablespoons or one catch of bread, equal to 175 calories.
In order for the diet to succeed, you can set the portion of the staple food in a day as follows:
- Morning: one serving
- During the day: one half to two servings
- Night: one to two servings
2. Animal side dishes
Animal side dishes such as beef, meat, chicken, fish, eggs, you should consume only one to two servings in one meal. For example, if your lunch menu is boiled eggs, then one portion of animal side dish is the same as one boiled egg. Or, if you eat chicken, one portion of animal side dish is equivalent to one piece of lower thigh (whole chicken is divided into twelve parts).
Next is the portion distribution in the dinner plate per meal:
- Morning: half to one serving
- During the day: one to one half portion
- Night: one serving
3. Vegetable side dishes
Examples of vegetable dishes are various nuts, tofu and tempeh. For this type of food, one portion is equivalent to 75 calories. One serving of vegetable dishes is the same as one piece of large tofu (about the size of a palm) or two pieces of medium tempeh.
The following are the provisions in consuming vegetable dishes per meal:
- Morning: one serving
- During the day: one to one half portion
- Night: one serving
4. Vegetables
You can rely on vegetables if you want the diet to succeed quickly. Therefore, you should consume at least a third of the serving of vegetables every time you eat. Or the portion of vegetables you like as the portion of the staple food you eat. One serving of vegetables is equivalent to one cooked vegetable glass and the water has been drained.
For vegetables, you should consume one serving of vegetables at each meal, whether it's breakfast, lunch or dinner.
5. Fruit
Don't forget fruits are also included in your dinner plate. even though it is not consumed together with other foods, the fruit has its own ration on your dinner plate, which is about one-fifth of the plate.
In one day you ideally consume 150 grams of fruit so that your fiber needs are met and the diet runs smoothly. You can divide the total fruit requirements into three meals, so you consume 50 grams per meal.
Even though you can apply the portion arrangement and distribution of dinner plates to simplify your diet program, you should pay attention that this depends on the calorie needs of each person. So, you could have with all the other foods with portions and different dishes.
