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Measure food with your hands
English nutritionists released a strange guide to combat excesses in diet. See how to measure what you eat using your own hands.
How much food do you eat to stay in line and prevent obesity?
In fact, in addition to seasonings and food choices, portion sizes are important, and the British Nutrition Foundation has released a 'how-to' guide to preventing people from overeating.
The guide titled Find Your Balance, Find Your Balance, uses your hands as simple measurements and a spoon to estimate appropriate portions that are easier to understand and practice.
This guide by the British Nutrition Foundation was designed to complement government guidelines on what foods to eat and explains how much of each type of food to eat - carbohydrates, proteins, dairy products, fruits and vegetables, oils - are part of a diet. healthy within 2,000 calories for women and 2,500 for men.
In general, the guide suggests the following servings:
- three to four parts of carbohydrates rich in starch, as dough;
- two to three servings of protein foods, such as grilled meat; (they can be supplanted by these vegetables)
- two to three servings of dairy products and dairy products, such as cheese; (they can be supplanted by these vegetables)
- at least five servings of fruits and vegetables.
Macaroni or rice
"Portion dimensions are an enigma for many. While an apple or banana is a serving on its own, it is more difficult to assess the correct amount of pasta or rice to cook to maintain a healthy weight," the experts explain. Recipes vary, and many people add more to the plate because they feel particularly hungry.
According to the British Nutrition Foundation, the amount of these carbohydrates varies from 65 grams to 75 grams of the dry product (not cooked), Difficult to measure? It is enough to know that this amount is the same that would fit in two hands in the shape of a shell.
The guide says that an easy way to measure spaghetti for example is to join the tip of the thumb with the tip of the index finger, as if forming a coin, to find the right amount of spaghetti for each.
Meat and fish
The recommended single serving of a grilled chicken breast, grilled fish fillet, or beef fillet is "half the size of your hand." This leads us to consider that older people, with bigger hands, will need larger portions.
The guide suggests 20 grams of dried nuts or seeds, without salt, that is, the amount that will fit in the palm of your hand, which will have between 113 and 137 calories.
Our diet should consist of a third of fruits and vegetables, a third of carbohydrates rich in starch and the rest divided between milk and protein. This means that, according to the British Nutrition Foundation, we can eat five or more servings of fruits and vegetables, three or four of carbohydrates such as potatoes, bread, rice and pastries, and two to three servings of protein-rich foods and dairy products. .
Can't run out of candy? Well, the portions should be small, around 100-150 calories, and not very frequent.
Interesting? There is always the fact that a varied diet, useful to obtain all the necessary nutrients, together with regular physical activity, contribute to maintaining good shape and health. For those who need to lose weight or gain weight, the ideal is to consult a nutritionist or nutritionist so that he can indicate the portions indicated for the need of each one, in particular.
By Eliane Oliveira
Original article (in Portuguese)