We estimate the measurement of pulses, rice, and flour for making food. But do you know that the size of your fist can also measure daily nutrition? To reduce the fat, we first reduce the amount of food consumption. The weight is reduced, but the body becomes weak.
According to the requirement, if the quantity of food is measured or reduced, the body gets the necessary nutrition, and the weight is also controlled. Therefore, by measuring the amount of fat, carbohydrate, and protein needed by the body, you can take the proper diet and keep your weight under control.
Which diet has more power?
- Carbohydrates
Every 1 gram of carbohydrate provides 4 kcal of energy. Carbohydrates are found in all types of grains, vegetables and fruits.
- Protein
Protein is found in pulses, legumes, milk, dairy products and chicken, fish, meat, and eggs. One gram of protein provides 4 kcal.
- Fats
Fats are found in foods like butter, oil, nuts, meat, fish and dairy products. 1 gram of fat provides 9 kcal of energy.
This dietary intake is suitable for healthy people above five years of age. Nearly 50 to 60% of total energy should come from carbohydrates, 15% of total energy should come from protein and 25 to 30% of total energy should come from fats.
There should be 4 to 6 portions of cereals and pulses in every day’s diet. 1-2 fruits should be eaten each day. A portion of the fruit, about 100 grams, should be consumed like a medium-sized apple, banana, orange or watermelon, or a slice of papaya.
They are low in calories but rich in vitamins, minerals, antioxidants and fibre. It is recommended to eat 2-4 portions of vegetables every day—a part of vegetables, i.e. 100 grams of vegetables. You can consume 1 cup of raw vegetables like carrots, broccoli or leafy vegetables like spinach, and 1/½ cup of cooked vegetables. 3/4 cup of vegetable juice should be included in your daily diet.
One cup milk (150 ml), 30 to 40 grams of cottage cheese, lentils, chickpeas, and 30 to 35 grams of cheese should be taken daily. It is recommended to have 2 to 3 portions every day of foods like meat and poultry, i.e. 100 grams of chicken, 100 grams of fish, and a whole egg (50 grams). Daily, 15 grams of nuts and seeds can be taken. 3-4 parts of the oil should also be consumed daily.
How to measure food with a fist?
- A closed handful is equal to 100 grams of cooked grains. Cereals like rice, lentils, quinoa, etc. Roots and tubers like potatoes, beets, and sweet potatoes.
- 75-100 grams of chopped fruits or raw chopped vegetables equals one closed fist.
- Eat apples, oranges, grapes, pomegranates, and lemons in fruits. On the other hand, brinjal, capsicum, squash, tinda, pumpkin, lady’s finger, cabbage, and bitter gourd must be included in the diet.
- Drink one glass of milk, 1 cup of curd and 1/2 glass of buttermilk.
- Palm-size
One portion of meat and poultry is equal to the size of 1 palm. One hundred grams of chicken, chicken breast, fish millet, or meat. One slice of bread or one roti is also equal to this.
- Thumb tip
Take oil, ghee, butter, cheese and mayonnaise equal to the upper part of the thumb. The upper part of the thumb is equivalent to 1 teaspoon. A thumb salad dressing and peanut butter can be eaten every day, equal to 1 tbsp.
