Portioning food

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2014-01-24

My patients often ask me what they should eat so that their diet is not only dietary but also healthy and rational. And not everyone can count calories meticulously. Therefore, it is convenient for many to use a breakdown of different food groups into portions. The composition and amount of portions fully adhere to all principles of healthy eating. So, what is a portion? Let's clarify:

1 portion of vegetables – half a cup of cooked or chopped raw vegetables, 1 cup of leafy vegetables. The number of vegetable portions should be between three to five per day.

1 portion of fruits – one whole fruit. For example: one medium-sized apple, orange, or banana, 3/4 cup of juice (prepared without added sugar), 1/2 cup of berries, 1/2 cup of cooked or canned fruits, or 1/4 cup of dried fruits. The daily number of fruit portions is 2 – 4.

1 portion of grain products – 1 slice of bread, half a sandwich bun, half a bagel, 1 pancake, or 4 crackers. 1/2 cup of rice, buckwheat, pasta, noodles, or any loose porridge. 40 grams (4 tablespoons) of ready-to-eat cereal, muesli, 1 cup of popped corn (made without frying in oil), 1 medium potato, or 1 cup of cooked legumes. The number of portions in this group should be 6 – 11 per day, depending on gender, age, and especially energy expenditure.

1 portion of dairy products – 1 cup of milk, natural yogurt (without added sugar), kefir, buttermilk, or baked milk. 30 – 40 grams of hard cheese (Russian, Dutch, etc.). 65 grams of soft cheese with no more than 35% fat content (Adyghe, farmer's cheese, suluguni, mozzarella, etc.). 1/2 cup of cottage cheese. The daily amount of products in this group should be between 2 to 4 portions.

1 portion of protein products: meat, fish, and seafood (shellfish, shrimp, etc.) – 75-90 grams. The consumption of these products should be 2 – 4 portions per day.

1 portion of nuts and sunflower seeds – 35 grams per day. The number of portions is one per day.

1 portion of vegetable oils – 1 teaspoon. The number of portions per day is 2 – 4.

1 portion of butter – 5 grams or 1 teaspoon. The number of portions is 1 – 4 per day.

1 portion of alcohol – 90 grams of wine, 1 can of beer (330 grams); 30 grams of vodka or brandy. The number of portions in this group – the less, the better!

The frequency of meals should be at least three, ideally 4 – 5 times a day.

Don't forget about daily water intake. Normally, one should consume at least eight glasses per day. However, I emphasize that this amount of water corresponds to the norm, and in various conditions (hypertensive disease, kidney diseases, obesity of 2-3 degrees), water intake may vary. It's all individual!

This "portion" breakdown corresponds well to the recommended content of proteins, fats, carbohydrates, and vitamins. Naturally, it's essential to consider gender, age, and energy expenditure (some people engage in active physical activity, while others do not). Depending on these factors, the number of portions and their composition may vary significantly.

In the table below, you will find the nutrient content in one portion.

Remember: an important condition for healthy eating is the presence of products from all groups in your diet. Only such a food composition can provide the body with an adequate content of all food components, vitamins, and trace elements.

I hope my article will be useful to you. Good luck!