Learn the portion sizes in your food

For many people, knowing what the appropriate portion is for each food is one of the biggest challenges when trying to control their weight. Nowadays, it is not necessary to measure all the food consumed daily; it is enough to have an initial point of reference. The amount and variety of foods that should be consumed also depend on characteristics such as age, type of daily physical activity, health conditions, and the stage of development the person is in (adolescence, pregnancy, breastfeeding, menopause, elderly). This lack of logic in identifying the proper portion size is compounded by the fact that restaurant portions have grown over the past few decades; thus, perception and stomachs become accustomed to larger portions. This is especially true with fast food, where terms like “2x1”, “super size”, and “big” become more appealing, and the dimensions of these temptations grow alongside the waistlines of diners. The caloric intake of foods is directly related to a person's physical activity. To get an idea, the average daily caloric requirement for women is between 1,600 to 1,900 calories, while men have a consumption between 1,900 and 2,200 calories. This is for people with a sedentary to light activity level, meaning they spend more than eight hours sitting and do not reach two hours of standing or moving each day. If we add to this reality that a hamburger, a serving of fries, and a medium soda exceed 800 calories, it becomes clear that the quality of food also matters and that to be able to have three main meals and at least one snack, it is necessary to consume fruits and vegetables, which are filling and have lower caloric content. An ideal approach suggests that of the total daily calories, 30% should be consumed at breakfast, 40%-45% at lunch, 20% at dinner, and 5%-10% as snacks. What is a portion? These guidelines are defined for healthy adults. People with cardiovascular, kidney, gastrointestinal diseases, diabetes, hypertension, or milk protein intolerance should seek medical guidance. Dairy This group includes products such as flavored milks, yogurt, and cheese. It is recommended to consume between three and four servings a day. 1 glass of milk = 1 glass of 6 oz. yogurt = 180 cc. = 1/2 cup of ice cream Grains In a healthy diet for people without overweight, between 3 and 10 servings of cereals (rice, rye, oats, corn, and derivatives); bananas and tubers (potato, criolla potato, etc.); grains and legumes, either dry or green (lentils, peas, beans, chickpeas, soybeans) can be consumed. Soups and broths are considered within this food group. Meats This includes red and white meats, including organ meats and seafood. At least one serving should be consumed daily; children, adolescents, pregnant women, and breastfeeding mothers should have two servings a day. A size reference is about the size of a deck of cards, the palm of the hand, or a closed fist. Vegetables This includes leafy green vegetables, those shaped like flowers, stems (asparagus, palm hearts, celery), bulbs (carrots, radishes), and mushrooms. They can be consumed freely, preferably without added sauces. The minimum daily amount is four tablespoons per day. Fruits and juices A maximum of five servings per day, with a minimum of three. Ideally, fruits should not be allowed to fully ripen before consumption because, during this process, they lose fiber and increase fructose (fruit sugar). Vegetable and animal fats Three to five servings per day. Prefer vegetable fats (nuts, avocado, olive oil, canola, margarine) over animal fats (bacon, cream, chicken skin, whey). To give an idea: while a medium boiled potato has 80 calories, a fried one has 300 calories. Sugars and sweets Ideally, a maximum of one serving per day. Artificial sweeteners are good substitutes. Are you following a balanced diet? Tell us how.