It is important not only how much you eat, but what exactly you eat. Take the same paste: the ideal portion is no more than 100-150 grams, but if you add vegetables, protein and sauce to it, you get a full serving of 300-350 grams. The composition of the “right” plate has long been calculated and recorded in the
of national health services. It may vary slightly in different countries, but the essence is everywhere approximately
. Half the plate should be vegetables and greens, a quarter should be complex carbohydrates (whole grains, cereals, potatoes), another quarter should be high-quality protein (low-fat meat, fish, tofu, dairy products, legumes).
But products with a high fat content (butter, cheese) should be no more than a tablespoon.
Of course, this is a standard approach, the proportions can be changed to fit your needs. For example, if you exercise often, it makes sense to slightly increase the amount of protein.