Healthy portions Healthy portions

Eating a balanced diet means knowing how to eat the right amount of food.

Medical Adviser

Ángela Franco, Nutritionist

Everyone has their own unique dietary needs. Therefore, while portion sizes are universal, they must be adapted as much as possible to the nutritional needs of each individual. In order for our bodies to function on a daily basis, it is essential for the portions it receives to contain the nutrients it needs. The goal is to have a balanced diet without exceeding an average of 2,000 calories a day (this applies to healthy adults). The following are some recommendations to better understand this idea:

Receiving the orientation of a nutrition professional is key to when you must gain, lose or maintain your weight, or when you must follow a strict diet if you have a specific disease.

 DAIRY PRODUCTS 2Recommendation: 2 to 3 portions a day.

Opt for low-fat foods.

Good sources of calcium and protein.

 1 serving of milk

1 serving of yogurt

 LEGUMES

Recommendation: Eat 3 servings a week. They provide carbohydrates, protein and iron.

 1 serving of beans

1 soup ladle of grains

 FRUITS

Recommendation: 3 portions a day.

They are good sources of fiber, vitamins, minerals and antioxidants.

 1 serving of strawberries: 9 strawberries

1 serving of pineapple: 1 pineapple round

1 serving of orange: 1 orange

 MEATS

Recommendation: 1 to 2 portions a day

They provide proteins, iron and vitamin B complex which help maintain muscle mass.

 1 serving of meat: 1 pound of meat consists of 5 servings

 STARCHES

Recommendation: 6 to 10 portions a day.

They provide carbohydrates, complex B vitamins, fiber and minerals (phosphorus, zinc and iron).

 1 serving of an arepa: 1 thin arepa

1 serving of crackers: 3 crackers

1 potato: equivalent to the size of 1 tennis ball

1 serving of pasta: equivalent to the size of 1 large coffee mug

FATS

Recommendation: 5 to 6 portions of fat a day, which are often already incorporated in preparing your food. Fats are a good source of energy and help the body absorb vitamins A, D, E and K.

 1 serving of peanuts: 9 peanuts

1 serving of toasted almonds: 7 almonds

1 serving of margarine: 1 teaspoon

VEGETABLES

There is no limitation to how many vegetables you can consume. The minimum portion size is equivalent to the size of a mug. The recommendation is to have two servings a day. Vegetables provide vitamins, antioxidants, minerals, water and fiber.