Proper management of food portions is essential to create a balanced menu and thus maintain a good state of body composition. In this way it will be possible to avoid the development of many chronic and complex pathologies, since these are often preceded by overweight and obesity.
Before we begin, we have to warn you that weighing your groceries isn’t always the best alternative. For many people, this doesn’t generate adherence in the medium term., as it is impractical to accurately quantify products before cooking them. It’s a better idea to offer some visual cues so you don’t get the quantities wrong at mealtimes.
Protein, one of the key nutrients
Let’s start with portion management by talking about foods with a high protein content. These nutrients are essential to ensure muscle recovery and to prevent the catabolism of lean mass.
Maintaining a sufficient intake over the years will avoid the development of complex diseases such as sarcopenia. This is evidenced by A research published in the journal International biomedical research.
However, most people fall short when it comes to protein intake. In fact, this is more dangerous than going too far. To minimize errors, it is recommended that each of the main meals of the day appear at least one food of animal origin. These have proteins of high biological value inside them; that is, with all the essential amino acids and with a good score in terms of digestibility.
As for the portion size, the ideal is that it takes up almost half a plate. A large steak, a piece of salmon or two eggs would be enough servings to provide about 20 grams of protein per meal. This is the optimal dose to maximize endogenous synthesis, thus achieving the maximum anabolic effect, according to data from a study published in the journal Clinical Nutrition.
Fats, essential elements for hormonal balance
For many years, fats have been demonized for their alleged relationship to cardiovascular disease. At the moment, it is known that the only harmful ones are the trans type, which have shown a marked inflammatory potential.
However, both cis-saturated and unsaturated types are needed in the daily diet. Of course, we must not forget that they are very energetic. For this reason it will be necessary to consume them in optimal doses to avoid alterations in the state of body composition.
As a general rule, foods of animal origin already have a significant share of fat. Those of terrestrial animals are more abundant in those of the saturated type, while sea products bring a greater quantity of unsaturated lipids.
But it’s important to also supplement with other foods such as high-quality oils. Among these we point out the extra virgin olive oil. Obviously always raw. At most, a couple of teaspoons of dessert per meal will suffice.
As far as oily fruits are concerned, we must indicate the avocado which has a remarkable energy density due to the presence of lipids inside it. However, they are positive fatty acids for the body, so it is convenient that this vegetable appears frequently in the guideline. Nuts and seeds can complement fat intake, although these foods are more suitable to include in snacks.
Carbohydrate portion management makes all the difference
Where there is more debate is in the case of servings of carbohydrate-rich foods. Many nutrition guides recommend that these foods make up about a quarter of the volume of your plate.
However, this amount will greatly depend on your lifestyle habits. If you exercise frequently, including it regularly in your diet might be a great idea. In the case of demanding athletes, it would be necessary to increase the intake to meet the energy needs.
However, sedentary people don’t require as much carbohydrate consumption. With a quarter of the plate in one or two of the main meals, it will be more than enough. Furthermore, it will be necessary to favor those foods that are also a source of fibre, such as tubers and legumes. This ensures optimal intestinal transit and avoids a significant impact on blood glucose levels.
In general terms, the reduction in the presence of sugars in the diet of sedentary people can be related to a lower risk of overweight and pathologies associated with metabolism. Among all, the case of type 2 diabetes should be highlighted, one of the most common and widespread today. It is increasingly occurring in young adults and this is particularly concerning.
Vegetables: they must always be present on the plate
Finally, and when preparing a meal, we have to manage the portions of vegetables. These must always come in generous quantities. They provide barely any calories and contain a significant dose of vitamins, minerals and phytochemicals with antioxidant activity. These elements neutralize the formation of free radicals and their subsequent accumulation in the body’s tissues. Thus, the development of many diseases can be prevented.
Nutrition experts often recommend eating at least 5 servings of fruit and vegetables throughout the day to reduce the risk of dying from any cause. As for the plate, half should be occupied by vegetables. These products are very good for the body. Of course, variety must be guaranteed, it is not convenient to always eat the same ones. In this way, the supply of micro and phytonutrients will be sufficient.
Food portion management is important to avoid health problems
As you saw, It is essential to manage food portions correctly when you want to maintain good health over the yearsthus avoiding the genesis of chronic and complex pathologies. It’s not hard to get it right, although the guidelines we’ve commented on should be taken into account. By having these points clear and exercising regularly, it will be difficult for you to experience excess weight that could be harmful.
Finally, keep in mind that not all people need to eat the same thing. Nutrition is something that needs to be individualized as much as possible. For this reason, it is best to consult a professional when in doubt. For metabolic reasons, some populations spend more than others, even discounting physical activity. It is convenient to meet the energy needs on a daily basis, since a deficiency could lead to muscle catabolism in the medium term.
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