Diet and food portion

Diet and food portion: do you have a sense of proportion?

 

Diet and food portion: do you have a sense of proportion?

A balanced diet is measured in portions including the famous "5 fruits and vegetables per day". But still? And what exactly does one serving of carbohydrate, fat or protein mean in plain language?

      

• Fruits and vegetables

Indispensable to stock up on fiber, vitamins, minerals, antioxidants, you should eat 5 portions / day: 2 portions of fruit and 3 (at least) of vegetables.

1 serving = 100-120g = the size of a closed fist or 2-3 tbsp.

On the vegetable side, 1 portion = 1 large handful of green salad = 1 nice tomato or 8 cherry tomatoes = 1 nice zucchini = 1 bowl of soup

On the fruit side, 1 portion = one medium fruit (apple type) or 2 small fruits (kiwi type) = ¼ pineapple or melon = 1 tray of berries, = 4-5 beautiful strawberries = 1 banana = 2-3 tbsp compote

On the dried fruit and oilseed side (walnuts, hazelnuts, almonds, etc.), 1 portion = the palm of your hand

• Dairy products

Sources of calcium (and protein, phosphorus), they preserve bone health and boost blood circulation. Unless you are allergic to lactose, it is recommended to eat 3 servings / day. Some are fatter than others, so servings vary.

1 portion = 125g of plain yogurt (1 pot) = 180g of fromage blanc (2 individual pots) = 2 small Swiss = 1 glass of 200cl of skimmed milk = 30g of hard cheese (fatter) = 60g of cheese soft.

For the cheese, 1 portion of 30g = the 2 first phalanges of the index and middle fingers together

• Animal proteins

Champions for maintaining muscle mass, it is recommended to eat 1 to 2 portions / day, favoring fish (2 / week including 1 fat), eggs (2 to 3 / week), poultry with fatty meats (lamb, pork ) and red (no more than once a week).

1 portion = 100-120g of fish or meat = 2-3 eggs = 1 chicken thigh = 1 turkey cutlet = 2 tr white ham = 1 small salmon steak

For meat and fish, 1 portion = the palm of the hand where a square would be drawn in the center.

• Fat

They are necessary for nutritional balance, muscle and brain energy. But lipids are already present (and hidden) in many foods, so we must not abuse the fats (oil, butter) added by us. And again, favor the good ones (rich in omega-3 rather than omega-6; unsaturated rather than saturated) on the basis of 3 to 4 servings / day (except medical advice).

1 portion = 10g of fat = 1 tbsp of oil = 1 individual hotel-type butter wafer = 1 tbsp of margarine.

It is advisable every day to mix the portions: 2 rapeseed oil (rich in omega-3), 1 olive oil (rich in Vit E) and 1 butter which can also be measured against the yardstick. of two phalanges.

• Sweet products

They are fun, but industrial food is already full of these so-called fast sugars, fruits and cereals also providing their share of specific carbohydrates, it is necessary to be very vigilant about sweet treats. Ideally, limit yourself to 1 serving / day of sugar added by us and never exceed 6 according to the WHO (but personalized medical advice required).

1 portion = 1 piece of sugar = 1 teaspoon of powdered sugar = 1 teaspoon of jam = 1 row of dark chocolate (20g) = 2 small butter cookies = 2 glasses of wine (of 10cl) = 1 small drink sweet (10-20 cl) = 1 scoop of milk ice cream = 2 gel candies (5g each) = ½ flavored yogurt = 1 teaspoon of hazelnut spread

In terms of volume, whether it is candy or chocolate mousse, 1 serving = ½ closed fist or 1 phalanx of spread.

• Cereals, starches, legumes

They provide satiating fiber that benefits the microbiota, protein, good low GI carbohydrates and energy. Rice (basmati), pasta (semi or whole), bread (sourdough, integral, no white bread) and other lentils or quinoa (homemade) are to be consumed at the rate of one serving per meal, more or less depending on the sporting activity or medical advice.

1 serving = 60-80g of pasta, rice or pulses before cooking = 3 tbsp of cooked rice, quinoa, pulses, homemade mash = 3 forks of cooked pasta = 1 nice potato (or 2 small) = 2tr brown bread = 1/3 traditional baguette = 2 tbsp hummus = 1 bowl of split pea soup

In terms of volume, 1 cooked portion of pasta, rice, potato, lentils = the equivalent of a closed fist