How much is enough to eat? The amount of food for each group of people in 1 day.
Food is an important matter. And because of food, many people who are trying to lose weight get discouraged and give up. Many people still use the wrong methods and incorrect understandings, starving or reducing food too much. But in reality, it is the amount of food that we can eat. And this is the key that makes us choose to eat more than starving or abstaining from something.
Some of you may have seen the poster of the Ministry of Public Health’s “Nutrition Flag”. I believe that there are still people who have not seen it or are still unable to put it into practice. Therefore, I would like to use a simple principle as follows: First, you must classify yourself into which group you belong to in order to see how much food you should eat to get energy throughout the day.
Energy levels vary by gender, age and activity level.
- 1600 Kcal of energy – for children, working women and the elderly
- 2000 kilocalories of energy – for teenagers and working-age men
- 2400 Calories – For those who use a lot of energy, such as athletes, farmers, laborers.
- Then we will look at how to eat in a balanced and appropriate amount, which depends on the amount of food in each group.
Rice – flour group
You should receive 8-12 ladles per day. Don’t be happy that you can eat as much as you want. The truth is, you have to eat the right amount for your energy needs. If you are a working-age woman, menopausal woman, or elderly, eat 8 ladles per day. Working-age men, 10 ladles per day. And if you use a lot of energy, you can eat up to 12 ladles. This group of foods includes rice, noodles, egg noodles, khanom jeen, bread, and all desserts that have flour as an ingredient, such as cakes, steamed buns, bua loy, sah-rim. Anything that is flour is included in this group.
Vegetable group
Source of dietary fiber: Adults should eat 6 ladles of vegetables per day, children 4 ladles per day (1 ladle is about 3-4 tablespoons of rice). Vegetable dishes are not difficult to find, whether it’s sour curry, galangal soup, jungle curry, or a one-dish meal like khanom jeen nam phrik, namya, or khao yam. 2 ladles of vegetables per meal is not too difficult. Don’t forget to rotate the types of vegetables so that you’ll be safe from pesticides and get the nutrients you need.
Fruit group
Let’s stick to the principle that you should eat fruit ทางเข้า ufabet https://ufabet999.app after every meal and between meals when you are hungry. In total, you should get 3-5 servings of fruit per day. For each serving of fruit, choose one of the following, such as 1 banana, 1 large sweet orange, 1/2 guava, 4 longans. If it is a large fruit, such as papaya, pineapple, watermelon, about 6-8 bites equal 1 serving. The amount of fruit depends on the energy requirement.
Vegetables and fruits can be used as a substitute. On days when there are not many vegetables in the meal, add more fruit. In total, you should get at least 1/2 kilogram of vegetables and fruits for the whole day to get enough dietary fiber.
Meat, egg, and dried beans group
Choose to eat small meats such as fish and chicken because they are low in fat. Soy products such as various types of tofu are an option for health-conscious people. The amount of food in this group is 6-12 tablespoons. The amount of food equivalent to 1 tablespoon of meat is 1/4 block of firm tofu, 1/2 tube of firm tofu, 1/2 egg, 1/2 mackerel, etc.
Milk group
Children should drink 2-3 glasses of fresh milk a day, adults 1-2 glasses a day. For those who do not drink cow’s milk for whatever reason, they can drink soy milk because it provides a similar amount of protein. However, they should increase their consumption of small fish and dark green vegetables to get enough calcium.
In addition to the main food, condiments such as sugar, salt and oil should also be controlled to not exceed the appropriate amount.
- The amount of sugar per day for children should not exceed 4 teaspoons and for adults 6 teaspoons.
- Oil not exceeding 65 grams or not exceeding 16 teaspoons
- Sodium (salty) 2300 milligrams (about 1 teaspoon)