Topic 2 How To Prepare Healthy Portions
A balanced diet means intaking sufficient amounts of macro and micronutrients that are necessary for the body. Although the adequate amount varies depending on situations such as one’s age, gender, the existence of chronic diseases, in general, 45-60% of daily energy amount must come from carbohydrates, 20-35% should come from fats, and 12-15% should come from proteins. Besides that, a sufficient amount of water should be drunk.
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-dairy products
Fats group (oil, butter, nuts and seeds)
Vegetables-fruits group
Meat-fish-eggs-legumes group
Bread-cereals group
Recommended daily portion amount for milk, yoghurt, cheese
Recommended daily portion amount for grain,bread
Activity:
Calculate and exemplify the daily serving of cereals for a 12-year-old boy.
The answer will appear in 2 minutes.
When a 12-year-old boy is considered, for instance, the five cereal group portions that 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
Recommended portion amount for meat, chicken, fish, eggs, legumes
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.
One egg is equivalent to half portion of meat and meat products
One egg equals half portion
For chicken, one medium-sized baguette or one palm-sized, cooked chicken equals one 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 fish, one hand-sized, cooked fish equals one portion
Recommended daily serving amount for vegetables
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, 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.
Recommended daily serving amount for fruits
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. 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.
