What and how much to eat?
What should I buy from the store then? Every product includes an informative label which tells the amount of calories, carbonhydrates, protein, fats, fibres, and salt. The greater the amount of calories, fats, sugar or salt, the worse is the choice. It is wise to avoid products containing a lot of salt, sugar or fat. For example 100 grams of quark includes around 60 kilo calories, while 100 grams of chips hold approximately 530 kilo calories.
Another thing to consider is the amount of food. You may have heard about the food plate model, but what does it exactly include? A meal based on the food plate model has half of the plate filled with vegetables, one quarter with meat, fish or chicken, and one quarter with potatos, pasta or rice. USDA has set definitions for the amount of food. For example one portion of meat is about 60 to 85 grams.
A food diary is a handy tool for monitoring your own nutrition. The food diary contains every nutrient that you have eaten as well as the amounts. After a week the diary shows your eating habits relatively well, and according to them, if it’s needed, it’s easy to start making the change! By reading the informative labels and monitoring the amounts it is easy to fix the base of your nutrition.
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