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How much to eat for a balanced diet? International consensus about what proportion each of the main food groups should take up in the diet is as follows: Starchy Foods Starchy foods like bread, cereals, grains and potatoes are the foundation of a balanced diet. Most people in developed countries would benefit from eating about 50% more of these foods, especially unrefined versions, which provide more fibre, vitamins and minerals. The number of servings should be 6-10 depending on portion size and the energy requirements of the individual. Its hard to establish a rough serving size as there are too many foods and products in this group. A good guide however is to include this group at each meal and the quantity should comprise as much as 60% of the meal. Fruit and Vegetables You need to consume about 4 servings of vegetables and 3 servings of fruit each day. A typical serving would be 4 cabbage leaves or about 4 average sized sprouts or 1 medium-sized banana. A glass of fruit juice can also count as a serving. Using a juicer to prepare vegetable puree and fruit juices is a quick and easy way to provide all our fruit and vegetable servings in a glass to drink with lunch or take to to work, plus a guarantee that each serving is bursting with Phytochemicals. A worthwhile health investment! Meat, Fish and Protein Alternatives Its advisable to eat fish at least twice a week, including at least 1 serving of oily fish. Eating 30g (1oz) of pulses (dry weight), nuts or seeds a day is desirable. Except for these, it is best to choose lower-fat versions as much as possible. For most people eating a Western-style diet, it is a good idea to eat a little less from this group and more starchy foods and fruit and vegetables. Adults need about 2 servings each day. An average portion size should be 1 egg, 3 tablespoons beans or thin slice of meat the size of your hand. For fast weight loss you should not exceed the servings and portion size should be reduced. Many vegetarians learn to combine plant foods to obtain their protein sources. Dairy Foods Eat in moderation and choose low-fat versions as much as possible. Fat levels in "low-fat" dairy foods vary considerably: look for soft cheese with a 7-8% fat level and yogurt with a 1-2% fat level. Greek-style yogurt and smetana are good replacements for higher-fat cream, such as soured cream and double cream. Healthy adults should consume 2-3 servings each day but in a diet plan 2 should be fine. A typical serving would be half litre milk (half pint) or 2 ounces (50 grams) hard cheese. Always try to consume a high-quality protein sources at separate meals during the day for when we eat too much protein at any meal it will be converted to fat and stored. Sugary and High-fat Foods Although this group includes some foods such as cheese and sunflower oil that are valuable in small amounts, most foods high in sugar or fat are low in food value for their calorie level and are best eaten sparingly. Eating less from this food group allows you to eat more starchy foods and fruit and vegetables without gaining weight. Reference: Healing Foods by Miriam Polunin (Dorling Kindersley Book) Suggested Daily Menu: Kick start your balanced diet with this easier daily menu!
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