In order for a successful diet, set the portion of food on the plate to be like this
Are you on a strict diet? There are of course a number of things you must do and pay attention to in order for your program to be successful. It’s not just regular exercise, or a matter of choosing healthy foods. It’s also how you arrange all the food on your plate when mealtime comes.
Then how to divide all these foods on your plate for a successful diet?
Guidelines for arranging portions on a plate for a successful diet
The plate arrangement that is meant here is how you divide all of these foods into the right portions at one meal. For example, how much rice should you take in one meal? Or the rice you eat has to fulfill how much part of the dinner plate?
If you want a successful diet, according to your wishes, then you have to start to adjust the portion of the dinner plate every time a big meal comes. The following are the conditions for proper distribution of the dinner plate:
1. Staple food
Remember, the staple food is not only rice, all food ingredients that contain lots of carbohydrates can be considered as staple foods, such as potatoes, corn, bread, noodles, or rice noodles. In the balanced nutrition guidelines issued by the Ministry of Health, it states that you can fill a third of your plate with staple foods. One serving of staple food is equivalent to 5-6 tablespoons or one catch of bread, equals 175 calories.
For a successful diet, you can adjust the staple food portions in a day as follows:
- Morning: one serving
- During the day: one and a half to two servings
- Evening: one to two servings
2. Animal side dishes
Animal side dishes such as beef, meat, chicken, fish, eggs, you should only consume one to two servings in one meal. For example, if your lunch menu is boiled eggs, then one serving of animal side dish is the same as one boiled egg. Or, if you eat chicken, one serving of animal side dish is equivalent to one slice of thigh (whole chicken divided by twelve).
The following is the division of portions on a dinner plate per meal:
- Morning: half to one serving
- During the day: one to one and a half servings
- Evening: one serving
3. Vegetable side dishes
Examples of vegetable side dishes are various nuts, tofu, and tempeh. For this type of food, one portion is equivalent to 75 calories. One serving of vegetable side dishes is equal to one large piece of tofu (the size of an palm) or two pieces of medium tempeh.
The following are the provisions for consuming vegetable side dishes per meal:
- Morning: one serving
- During the day: one to one and a half servings
- Evening: one serving
4. Vegetables
You can rely on vegetables if you want your diet to work quickly. Therefore, you should eat at least one-third of your vegetable plate at every meal. Or the portion of your vegetables is the same as the portion of the staple food you eat. One serving of vegetables is equivalent to one glass of ripe vegetables and the water has been drained.
For vegetables, you should eat one serving of vegetables at every meal, whether it’s breakfast, lunch or dinner.
5. Fruits
Don’t forget that fruit also goes into your dinner plate. even if they are not consumed with other foods, the fruit has a separate ration on your dinner plate, which is about one fifth of the plate.
In one day, ideally, you consume 150 grams of fruit so that your fiber needs are met and the diet runs smoothly. You can divide the total fruit requirement into three meals, so you consume 50 grams per meal.
Although you can apply the portion and plate distribution arrangements to simplify your diet program, you must note that this depends on the calorie needs of each person. So, it is possible that you and others have to eat all of these foods with different portions and division of dinner plates.
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