Nutritionists told how much to eat in order to stay healthy and not overeat

To determine the serving size, The British Food Foundation suggests using a spoon or hand.

Optimal serving sizes:

  • cereals - 75 grams in dry form or about the same as how much it fits in two folded palms;
  • spaghetti - portion thickness with one pound coin (almost like a two-ruble coin);
  • baked potatoes - one fist;
  • chicken, fish and meat - 120 grams or half a palm;
  • cheese - two thumbs folded together.

Snacks and snacks British experts advise to use in moderation. For example, during the day you can eat 20 grams of unsalted nuts and seeds that fit in the palm of your hand, or four squares of chocolate (also 20 grams).

The compilers of the guide argue that one third of the daily diet should be vegetables and fruits, another third - complex carbohydrates.

The remaining diet should be distributed between protein and dairy products. This means that you can eat five fruits and vegetables a day, three to four servings of complex carbohydrates, and two to three servings of protein and dairy products. To better explain how to properly compose a diet, nutritionists gave an example of a menu for the day, which includes breakfast, lunch, dinner and two snacks.

Recommended serving sizes are based on the average daily calorie intake: 2,000 calories for women and 2,500 for men. The number of calories can vary in one direction or another due to growth, the amount of physical activity and the goals of a person (lose weight or gain weight).

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