How Much Food One Should Eat
It’s known that an adult person needs on average 2,000-2,500 kcal for proper functioning. However, we should keep in mind that our diet is not only about the amount of energy that we get but about a source of certain nutrients as well.
5-Minute Crafts is telling you how much a person should eat on average to have a balanced diet.
Healthy eating plate
One of the easiest ways to count 1 portion of food is the plate.
- It is believed that about half of the plate should be fruits and vegetables at each meal. It’s worth noting that potatoes are not on the list due to their negative effect on the glucose level.
- Whole grains, such as whole-grain breads and pasta, brown rice, barley, quinoa, etc. should make up about a quarter of a plate.
- Fish, poultry, beans, nuts, and other sources of protein — a quarter of the plate.
- It’s also important to consume healthy oils such as olive oil, rapeseed oil, soybean oil, corn oil, sunflower oil, and others in moderate amounts.
- When it comes to dairy products, it’s recommended to limit down their amount to 3 portions a day. For example to, a glass of milk, a glass of yogurt, and 1.5 oz of solid cheese.
The palm method
The method of measuring a portion using your own palm will suit most people. This option has its advantages:
- The size of hands doesn’t change which means it is a constant reference point.
- The hands are proportional to the body: Large people who need more food tend to have larger hands and they will have larger portions. The same rule applies to the owners of small hands.
- This method makes it easy to track your food choices and at the same time, it saves time and doesn’t create an unnecessary hassle.
An approximate guide for each meal looks like this:
- High-protein foods such as eggs, meat, fish, poultry, and beans — a palm-sized portion.
- Fruits, vegetables, and salads — a fist-sized portion.
- Foods high in carbohydrates — 1 handful. For example, these can be starchy vegetables (potatoes, corn, beets, etc.) and whole grains.
- Fat-rich foods (butter, nuts, seeds, cheese) — 1 potion as big as your thumb.
The sufficient amount of water
Drinking enough water is important for our bodies. Even a perfectly made diet plan won’t work properly if you neglect drinking enough water. The norm for an adult is 0.5-0.7 gallons per day. You can read more in this article.
Keep in mind that such guides are conditional. Both the quantity and the choice of food depends on individual factors such as gender, age, height, weight, metabolism, physical activity, and others.