How To Diet Success In 4 Weeks With The Perfect Portion

How this type of diet is a way for us to ensure that our bodies receive necessary substances in quantities balanced, our bodies need food intake each day, for example, while you're eating the main meal, your plate should be filled mostly by fatty food and vegetables, with meat, fish, or substitute in a relatively small amount. these principles only apply if you are always trying to lose weight.

portion food for diet

How A Healthy Food Intake Quantity

for a balanced diet, strive to acquire the following daily intake :

• sugar and fats 1 serving
• protein and dairy products 2-3 servings
• 5 servings of fruits and vegetables
• fatty food 4-5 food serving

The Intake Of Sugars And Fats Into Body

the foods that contain sugars and fats (butter, margarine, cooking oil, salad dressings containing oil, ice cream, pastries, sweets, and soft drinks) should not be eaten too much, because these foods contain very much bad fat. and sugared foods or biscuits, rather than eat it, this is to limit the effect on your blood sugar levels.

The Intake Of Protein Ans Dairy Products

the protein comes from animals as well proteins derived from plants (vegetable), let you choose the pieced of meat are not fatty, and milk products with low fat levels to avoid saturated fat intake is too high, simply applied rest assured that the amount of calcium (which required a healthy bones and teeth) in dairy products with lower fat content is the same with dairy products with full fat dairy products, and you should know that some types of nuts are also rich in bad fats.

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A Measure Of A Healthy Food Intake :

One Serving Is Comparable To :

• 125-150 g fish
• 50-75 g meat
• 1 egg
• 25 g of hard cheese
• 600 ml of milk or yogurt
• 175-200 g lentils cook or other grains.
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Fruit And Vegetable Intake

fruit and vegetables are rich in nutrients,  providing fiber and carbohydrates, as well as various types of important vitamins and minerals that our body is required, the fruit and vegetable are best eaten raw or cooked in a state of short time, we should eat at least five servings of fruits and vegetables per day (not including potatoes).

One Serving Is Comparable To :

• 1 medium, sized fresh fruit (apple, oranges, peaches, pears)
• 2 small handmade Super king size fruit ( apricot, plums, kiwi)
• 1 slice large fruit (melon, pineapple, mango)
• 1 hand-held fruit berry or a very small fruit (grapes, raspberries)
• 1 small bowl of fruit canned in fruit juice
• 1/2 tablespoons dried fruit
• 1 small glass of fresh orange juice
• 1 salad bowl
• approx 75 g vegetables fresh of frozen veggies.

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Food Intake With Fatty

staple carbohydrate with fatty should be the main source of energy in our diet, that kind of food among other cereals (wheat, rye, oats, barley, millet), rice, and products made from these foods (such as bread, pasta, noodles, corn, flour and  breakfast cereals). potatoes, taro, vegetables and other fatty food.

One Serving Is Comparable To :

• 1 large chunk of bread
• 1 medium bowl pasta or rice
• 1 bowl of breakfast cereal
• 2 medium-sized potatoes or taro in comparable measure.

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