How much is one serving of fruit and one cup of food
Generally speaking, one serving of fruit equals two small fruits (kiwis), or one medium fruit (apple, orange), or half a large fruit (grapefruit, dragon fruit) or half a cup of granular fruit (raisins, chopped watermelon), or a quarter cup of dried fruit without sugar and salt.
In nutrition, there is another unit of cup,"one cup". Westerners usually have a glass in their kitchens. If they hold food, they can measure what they eat one cup at a time.
For the average person, there is a very simple way to measure it. The volume of a serving (cup) of food is about your fist (if you are a big guy like Yao Ming, a cup is half of your fist.)
The following is a comparison of the portions and weights of some common foods for your reference:
For example, one serving of corn is about 200 grams, and one serving of steamed buns is about 40 grams and half a piece:
1 serving of grains and potatoes corresponds to various common food portions
25g: rice, millet, glutinous rice, flour, oatmeal (two porcelain spoons of dry oats), dragon silk noodles, macaroni, dried vermicelli;
25g: dried lotus seeds, mung beans, red beans, kidney beans, coix seeds, dried peas, etc.;
35g: raw ramen, cut noodles;
40g: steamed buns, rolled rolls (half);
75g: rice, cooked noodles (half a bowl of ordinary rice bowl);
150g: porridge (1 bowl);
35g: Wholemeal bread (1 medium piece);
200g: corn (1 medium-sized stick);
125g: sweet potatoes, white potatoes (the size of 1 fist), etc.
Principles of slimming diet
·Try to choose grains that have not been refined, such as whole wheat bread;
·Reject grains with high sugar and fat content.
1 serving of vegetables corresponds to various common food portions
500g: tomatoes (5 pieces), cucumbers (5 pieces), eggplant (5 pieces), Chinese cabbage, cabbage, spinach, rapeseed, leeks, chrysanthemum, celery, mung bean sprouts, lettuce, winter melon, bitter gourd, loofah, fresh mushrooms, water-soaked kelp, etc.;
400g: white radish (5 medium-sized pieces), green pepper, rice bamboo shoots, winter bamboo shoots;
350g: Pumpkin, cauliflower;
300g: fresh cowpeas, beans;
250g: lentils, onions, garlic sprouts;
200g: carrot (half root), yam, water chestnut, lotus root, cold sweet potato;
120g: arrowhead mushrooms, taro;
100g: fresh edamame, lily, fresh peas
Principles of slimming diet
·Choose fresh vegetables and vary the variety as much as possible;
·Eat more vegetables in moderation;
·Don't put too much oil or cook for too long;
·Eat more dark green vegetables (such as spinach) and orange vegetables (such as carrots).
1 serving of fruit corresponds to various common food portions
150g: banana (1 small), persimmon, lychee;
200g: apple (1 medium size), pear (1 medium size);
200g: peach (1 large), grapes (about 20), kiwis (2 small), cherries (about 40), pineapple;
300g: strawberries (about 20), carambola, oranges (2 large ones), orange (1 medium size), grapefruit (about 4 petals), plum, apricot;
400g: papaya (1 small);
500g: Watermelon, mango (2 small ones), etc.
Principles of slimming diet
·Choose fresh fruits and vary the variety as much as possible;
·Eat more fruits in moderation.
1 serving of milk corresponds to various common food portions
160g milk (156ml);
130g yogurt;
24g low-fat cheese slices (1 slice);
20g milk powder (semi-porcelain spoon), etc.
Principles of slimming diet
·Try to choose low-fat and low-sugar dairy products, and it doesn't matter if conditions are limited.
Various common food portions corresponding to 1 serving of meat and eggs
50g: Lean beef and pork 1/2 of the palm size;
3 small rows each 3cm square;
100g of skinless chicken 1 palm size;
80g fish meat 2/3 palm size;
100g: shrimp (about 6), crab meat, soaked squid;
350g of water-soaked sea cucumber;
60g: egg (about 1), duck eggs, quail eggs (about 6);
150g egg white (about 4 eggs white); etc.
Principles of slimming diet
·Choose lean meats with less fat, especially fish and chicken;
·Pay attention to peeling poultry meat;
·Eat 1 to 2 eggs (including egg yolks) a day, and choose white cooking method.
1 serving of soybeans corresponds to various common food portions
24g of dried soybeans (soybeans, black beans, green beans), soybean flour;
100g of northern tofu;
160g tender tofu (4/10 box of lactone tofu);
48g dried bean curd (2 pieces);
400g soy milk (2 cups);
2 bowls of boiled beans (about 40g); etc.
Principles of slimming diet
·Avoid selecting refined soybean products that have been refined and contain more oil.
1 serving of nuts corresponds to various common food portions
·15g walnuts (2 pieces), peanut kernels (20 raw), almonds (16 pieces), cashew nuts (10 pieces), pine nuts, black sesame seeds (2 porcelain spoons); 25g sunflower seeds, pumpkin seeds (weight with skin), etc.
Principles of slimming diet
·Don't exceed the recommended amount for a healthy diet too much;
·Eat with the peel (such as the red coat on the outside of peanut kernels).
Food portion corresponding to 1 part of oil
1 tablespoon of vegetable oil is about 10g.
Principles of slimming diet
·Choose vegetable oils such as sunflower oil, soybean oil, rapeseed oil, soybean oil, olive oil, and corn oil. (Editor in charge: Tian Tian)