Many of us are already well aware of what is and what is not, but how many selected products have benefited – that is the question. All nutritionists say that every day we should consume at least 5 servings of fruits and vegetables, but do we realize how much is it? This article will help to sort out this issue.
Fruits and vegetables
An average of one fresh fruit or vegetable weighs 80g, which corresponds to one portion. We should aim for 5 portions a day. To your body of the products more vitamins and minerals, try to eat fruits and vegetables of different colors. The more colors you have in your plate, the better. So, the size of 1 serving vegetables and fruit:
1 serving of vegetables = the size of the ball for the game of cricket (approx. pens. or sphere in the Russian Billiards)
1 serving of salad = 1 bowl (for cereal) medium size
1 serving of fruit of medium size (apples, bananas, pears) = 1 fruit
1 serving of fruit is small in size (plums, mandarins, kiwi) = 2 fruits
1 portion of berries = the size of a tennis ball
Packing fruit juice corresponds to rule 5-servings-a day, but in the packaged juice is very high sugar content. If you drink, limit consumption to 150 ml/day or dilute it with water to reduce the sugar content. Of packaged juice you can prepare homemade lemonade, diluting it with soda.
Dried fruits are rich in fiber, but contain fewer vitamins than their fresh counterparts. One more thing you should know about: the concentration of sugar in dried fruits is higher than in fresh fruits.
1 portion of dried fruit = size of a Golf ballDairy products
Dairy products – just a storehouse of nutrients: proteins, calcium, iodine, vitamin A and Riboflavin.
Cheese is a wonderful product. But some varieties of cheese contain too much saturated fatty acids or too much salt (consumption of these cheeses is better to reduce), but the cottage cheese and Italian ricotta cheese are to low-fat dairy products.
1 portion of milk = 200 ml
1 serving of cheese = the size of a regular matchbox
1 serving of yogurt = 1 carton yogurtNuts and legumes
For vegetarians nuts – one of the best sources of protein and healthy fats. Nuts are rich in vitamins and minerals. However, due to the high fat content, it is better to monitor the amount of consumed nuts.
1 Cup of whole nuts = size of a Golf ball
1 portion of peanut butter = size of a ball ping-pong table
Legumes, especially beans and lentils, are another great source of protein. If you haven't switched to a plant-based diet, start eating more beans, then it will be easier to give up meat. Also, legumes contain a lot of fiber.
1 portion of beans or lentils = the size of a standard light bulbCarbohydrates
Cereals are known to contain starch, which is quite a long time to digest, so after we ate a dish of cereal, we feel tired. According to nutritionists, grains should make up only a third of our daily diet. It is very easy to overdo it on the carbohydrate front, so that knowledge of portions can help us to be more active. (Well, tell me, who among us can resist the huge plate of delicious pasta dishes?)
1 serving of pasta, rice and couscous = size of a tennis ball
1 serving potato = size of a computer mouse
70 g of bread = 2 slices bread or 1 large roll
60 g of noodles = $ 1 "nests" of pasta (tagliatelle)
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Monounsaturated fats unlike saturated fats good for the body, so for cooking it is better to use olive, not butter. Based on olive oil, you can cook a variety of delicious salad dressings. If you find it difficult to completely eliminate from your diet foods that contain saturated fats, try to at least minimize their consumption.
1 serving of olive oil = 1 tablespoon butter
1 serving of salad dressing based on olive oil = 50 ml
1 serving of butter = the size of 1 postage stamps
Knowledge of portion sizes helps us to be more aware and selective in choosing products, because what we eat affects our health.published
P. S. And remember, only by changing their consumption — together we change the world! ©
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