How To Prepare Healthy Portions

A balanced diet means intaking sufficient amounts of macro and micronutrients that are necessary for the body.

55-60% of daily energy amount must come from carbohydrates,

25-30% should come from fats,

12-15% should come from proteins.

Portion refers to the amount of food that a person decides to consume in a meal. Portion size means calculating the amount of food and beverages to be taken, such as a glass of milk, a slice of bread.

We can classify the foods that have been necessary daily for the body as ;

  • milk-diary products,
  • meat-eggs-legumes group,
  • oily seeds group, bread-cereals group,
  • vegetables-fruits group.

Calculate and exemplify the daily serving of cereals for a 12-year-old boy.

When a 12-year-old boy is considered, for instance,

five cereal group portions his body requires daily can be as such; one cup of corn flakes for breakfast,

4-5 tablespoons of pasta and

one bowl of soup for lunch,

30 g. crackers as a snack during the day,

two thin slices of whole-grain bread for dinner.

This group includes meat, chicken, fish, eggs, lima beans, chickpeas, lentils, and nuts such as walnuts, hazelnuts, peanuts, and oily seeds.

This group is a valuable source of protein, iron, zinc, phosphorus, magnesium, and vitamins B1, B6, B12, and A.

Vitamin B12 exists only in foods of animal origin. The foods in this group are crucial for rejuvenescence, growth, and tissue regeneration. Especially during childhood when the growth rate is fast, this food group should be consumed adequately.

Eggs are one of the foods with the highest protein quality.

Egg yolk contains high amounts of iron as well as A and B group vitamins.It is beneficial for babies and children to consume one egg per day, as the egg has high protein quality.

One egg is equivalent to half portion of meat and meat products

  • One egg equals half portion.
  • One portion of oily seeds/nuts such as hazelnuts, almonds, peanuts, cashews equals one handful.
  • One portion of walnuts equals 4-5 pieces.
  • As for red meat, 3-4 grilled meatballs or one palm-sized piece of meat is equivalent to one portion.
  • For chicken, one medium-sized baguette or one palm-sized, cooked chicken equals one portion.
  • For fish, one hand-sized, cooked fish equals one portion.

Most of the nutrients in this group consist of water. For this reason, they contribute so little to the daily energy, fat, and protein requirements.

However, this group is rich in minerals and vitamins, especially folate (folic acid), beta-carotene, the root element of vitamin A, vitamins E, C, B2, calcium, potassium, iron, magnesium, dreg, and other antioxidant compounds.

At least 2-3 portions of daily vegetable consumption are recommended.One standard portion of vegetables is usually 25-85 kcal.

Dark green leafy vegetables such as spinach, lettuce, or purslane can be portioned as one cup or 5-6 tablespoons for cooked vegetables, two fist-sized and one large bowl for raw vegetables.

-Green vegetables such as cooked broccoli, okra, green beans are portioned as one cup or 5-6 tablespoons while raw vegetables such as cucumber and pepper are portioned as one cup, one small bowl, or one fist-sized.

Red-orange-blue-purple vegetables such as tomatoes and carrots are portioned as one cup or one fist-sized while white vegetables such as onions, celery, cauliflower are portioned as one cup or 5-6 tablespoons.

-When portioning starchy vegetables such as potatoes, consider half of a medium-sized potato or one potato in computer mouse size.

Like the vegetable group, this group also contributes very little to the daily energy, fat, and protein requirements. It is also rich in folate (folic acid), beta-carotene, vitamins E, C, B2, calcium, potassium, iron, magnesium, and dreg. Fruit juices contribute to daily energy consumption. However, they are insufficient in terms of dietary dregs

It is beneficial to consume at least 2-3 portions of fruit daily.

One standard portion equals approximately 50-100 kcal.

One fist-sized equals one portion for fruits such as apples, oranges, peaches, and one hand span equals one portion for bananas.

-For watermelon and melon, two slices with three finger widths and lengths equal one portion.

-For blueberries, blackberries, raspberries, one small bowl equals one portion.