To Maintain Weight, This is the Ideal Lunch Portion Amount
Not good if you pass lunchtime because this will affect the adequacy of daily nutritional intake. But that does not mean, you can determine the portion of lunch as you wish. To overcome hunger, people who are not accustomed to eating breakfast will usually have lunch with excessive portions. Things like this can actually increase the risk of weight gain.
Deciding on a healthy and appropriate diet does not depend on how full your stomach is or how much food is consumed. The portion of the food must meet a certain number of calories.
Surely it will be very troublesome if you have to always count how many calories from each food. Check out the following trick to make it easier to set the right portion of lunch.
The number of calories needed
The daily calorie needs of each person actually cannot be beaten flat. Many factors affect everyone's calorie needs, such as gender, age, medical history, to how heavy the activities carried out daily. Well, this ideal lunch portion must be controlled by following your body's calorie needs.
Ideally, the calorie needs that need to be met in one lunch portion is 30 percent of the number of calories needed in a day. With notes, regular eating patterns that you carry out are three heavy meals and two snacks a day.
Another way to ascertain your calorie needs is to consult with a doctor and nutritionist that you trust.
For example, your daily calorie needs after counting are 2000 calories. So, the recommended portion of lunch is 600 calories. Now, from that number then divided again into portions per food ingredient, from carbohydrates, proteins, fats, to vitamins and minerals.
Dividing Food Composition
After knowing how many calories you should eat at lunch, then you must understand how to divide it into food ingredients, from staple foods, side dishes, vegetables, and fruit.
Now, the Indonesian Ministry of Health has issued a new recommendation, the Balanced Nutrition Guidelines, which explains how you should divide food into one plate.
The new guideline entitled " Fill My Plate " (picture above) recommends to divide the contents of the plate with the following composition:
Examples of recommended lunch portions
To be more imagined as to what, here is an example of a 700 calorie lunch menu along with the size of the food.
Basic food
For one meal, the recommended source of carbohydrates is 150 grams. The amount can be as much as rice, 3 medium-sized potatoes (300 grams), or half a glass of dry noodles (75 grams).
Medium food
Animal side dishes are equivalent to 75 grams of mackerel, 1 large egg, or 2 medium-sized chicken pieces without skin. While the vegetable side dish that should be eaten is 2 pieces of medium size tempe or 1 piece of large size tofu.
Vegetables
In one meal, you should eat as much as 150 grams of vegetables or the equivalent of 1 cup being cooked vegetables.
Fruit
As a complement and cover, you also have to eat fruit after eating. The portion of the fruit that is recommended to be eaten after lunch is as much as 1 serving of fruit which is equivalent to 1 medium banana or 2 medium oranges.
Deciding on a healthy and appropriate diet does not depend on how full your stomach is or how much food is consumed. The portion of the food must meet a certain number of calories.
Surely it will be very troublesome if you have to always count how many calories from each food. Check out the following trick to make it easier to set the right portion of lunch.
The number of calories needed
The daily calorie needs of each person actually cannot be beaten flat. Many factors affect everyone's calorie needs, such as gender, age, medical history, to how heavy the activities carried out daily. Well, this ideal lunch portion must be controlled by following your body's calorie needs.
Ideally, the calorie needs that need to be met in one lunch portion is 30 percent of the number of calories needed in a day. With notes, regular eating patterns that you carry out are three heavy meals and two snacks a day.
Another way to ascertain your calorie needs is to consult with a doctor and nutritionist that you trust.
For example, your daily calorie needs after counting are 2000 calories. So, the recommended portion of lunch is 600 calories. Now, from that number then divided again into portions per food ingredient, from carbohydrates, proteins, fats, to vitamins and minerals.
Dividing Food Composition
After knowing how many calories you should eat at lunch, then you must understand how to divide it into food ingredients, from staple foods, side dishes, vegetables, and fruit.
Now, the Indonesian Ministry of Health has issued a new recommendation, the Balanced Nutrition Guidelines, which explains how you should divide food into one plate.
The new guideline entitled " Fill My Plate " (picture above) recommends to divide the contents of the plate with the following composition:
- Staple foods, such as rice, vermicelli, noodles, bread or substitutes: 3/4 of the contents of the plate
- Side dishes, such as animal and vegetable protein: 1/4 contents of the plate
- Vegetables: 3/4 contents of the plate
- Fruits: 1/4 contents
Examples of recommended lunch portions
To be more imagined as to what, here is an example of a 700 calorie lunch menu along with the size of the food.
Basic food
For one meal, the recommended source of carbohydrates is 150 grams. The amount can be as much as rice, 3 medium-sized potatoes (300 grams), or half a glass of dry noodles (75 grams).
Medium food
Animal side dishes are equivalent to 75 grams of mackerel, 1 large egg, or 2 medium-sized chicken pieces without skin. While the vegetable side dish that should be eaten is 2 pieces of medium size tempe or 1 piece of large size tofu.
Vegetables
In one meal, you should eat as much as 150 grams of vegetables or the equivalent of 1 cup being cooked vegetables.
Fruit
As a complement and cover, you also have to eat fruit after eating. The portion of the fruit that is recommended to be eaten after lunch is as much as 1 serving of fruit which is equivalent to 1 medium banana or 2 medium oranges.
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