How do you manage your daily meals? Do you spoon the food to the plate at will?
Yes, most people do rely on instinct or just about to manage the portion of the meal. Perhaps the standard you are using is whether you are well enough with the portion of the meal. In fact, according to advice from the Ministry of Health, you should calculate and control the portion of the ideal daily meal. That way, nutritional intake is balanced and you avoid the risk of being overweight.
However, some people feel the hassle of having to calculate and measure portions every time you want to eat. Well, there is actually an easy way to control the ideal portion of the meal.
The following recommended meal portion applies to adults requiring 2,000 kilos of calories a day. Keep in mind that everyone of course has different needs. Especially if there are special conditions such as diabetes or obesity. So, you should consult your doctor or nutritionist directly to make sure how many servings of food that can be consumed daily.
Staple food
You can choose a source of carbohydrates such as rice or noodles to meet the daily calorie needs. If you usually eat rice, then you are encouraged to consume 500 grams of rice a day. If you choose noodles, a day you can consume up to 1,000 grams.
A hundred grams of rice is equal to one cup or one adult fist. So you need five cups or five heads of rice a day. You can divide it strategically. Start with one and a half heads in the morning. Followed by two heads of rice during the day and one and a half heads of rice at night.
Vegetable and fruit
Based on advice from the Ministry of Health, adults should consume 400 to 600 grams of vegetables and fruits in a day. To split it, make sure two thirds are vegetables and the remaining third is fruits.
According to the nutritional guidelines published by the Ministry of Health, one hundred grams of cooked vegetables (without gravy or sauce) equals one cup. Because you need at least 400 hundred grams a day, then for vegetables with a serving of one cup breakfast time, one and a half cups for lunch, and one and a half cups for dinner.
For fruits, you need to eat one and a half to two cups a day. Imagine a large fruit field or an apple. That's the size of a cup. So, in a day you are encouraged to eat the fruit of apples up to two times. Divide into one fruit in the morning before noon and one in the afternoon.
Side dishes
Group of side dishes are divided into two types, namely animal and vegetable side dishes. In a day, you can meet the nutritional needs with 100 to 400 grams of vegetable side dishes such as tofu and tempeh. For animal side dishes such as eggs, fish, beef, and chicken meat, you can consume 70 to 160 grams a day.
You can combine animal and vegetable side dishes in a day. Suppose you want to eat chicken meat. Because the need for animal side dishes a day is 160 grams, then one meal you can consume a piece of chicken thigh down or a small piece of chicken breast (equivalent to 50 grams). Simply put, you can eat chickens weighing 50 grams to three times a day. However, try to vary the menu side dishes in a day for richer nutrients.