It is difficult to maintain a food or diet chart for every person because every person's needs are different according to their body structure and life style. Active persons need more nutritious and healthy food but people with less active life style may need less calories per day. More over we need to learn what is meant by 'serving' as we need to take balaced food to keep us healthy.
Recommended Daily Servings for Each of the Food Groups:
The food pyramid commonly referred to by people to determine how much of each food group they need to consume is not actually accurate for everyone. The suggested servings per day are for a typically normal person. But for those of us who are more active, we need more sustinanance. If you frequently (meaning 2 or more times a week) exercise or lift weights, you are not getting enough calories to live on. By eating a well-balanced diet, you will feel more energy and see faster results whether you are trying to lose or gain weight.
You should be aiming for 55-60 percent of carbohydrates, 25-30 percent of protein and 15-20 percent of fat at each meal.
Eat every couple of hours throughout the day to prevent hunger.
Make sure you eat from every food group at most sittings.
- 1 carbohydrate gram is equal to 4 calories.
- 1 protein gram is equal to 4 calories.
- 1 fat gram is equal to 9 calories.
- size of a baseball medium fruit
- size of palm 3 oz meat or fish
- size of fist 1 cup vegetables
- ice cream scoop 1/2 cup cooked pasta
- dice or domino 1 1/2 oz cheese
- thumb tip 1 tsp butter/marg
- large handful 1 cup dry cereal
- dairy 2-3 for men
- 2-3 for women
- lean meat 3-4 for men
- 2-3 for women
- fruits 4 for men
- 3 for women
- vegetables 5 for men
- 4 for women
- breads 11 for men
- 9 for women
- Fruit 1 medium apple, banana, orange 1/2 cup of chopped, cooked, or canned fruit 3/4 cup of fruit juice
- Bread, Cereal, Rice, and Pasta 1 slice of bread 1 ounce of ready-to-eat cereal 1/2 cup of cooked cereal, rice, or pasta
* ‘Recommended Daily Servings for Each of the Food Groups’ from ‘Live Strong’ site.