It is said that eating for people who are trying to lose weight is difficult because you have to control the type of food and the quantity, but still get complete nutritional value. This makes many people start to think about giving up. Today, we have tips for eating without having to count calories, which will make you happy living a healthy life for a long time.
#Eat just enough rice, no more than 2 tablespoons per meal
Rice is the most common source of carbohydrates in daily life. Our body needs about 3 grams of carbohydrates per 1 kilogram of body weight. That means if we weigh 60 kilograms, our body needs about 180 grams of carbohydrates. One tablespoon of rice contains about 18 grams of carbohydrates, so we can eat about 10 tablespoons of rice per day. But… don’t forget that rice is not the only source of carbohydrates because bread or even fruits and vegetables we eat during the day also contain sugars that turn into carbs. Therefore, the recommended amount of rice per meal is no more than 2 tablespoons to leave room for carbs from other sources throughout the day.
#Focus on protein from meat, but don’t overdo it
We all know that the body needs protein to repair worn-out parts, but many people don’t know how much protein is enough. The simple calculation is that a person needs 1 gram of protein per 1 kilogram of body weight. So if we weigh 60 kilograms, the recommended protein intake per day is about 60 grams. Protein sources come from large meats such as beef, pork, or lamb, which provide high energy. However, high energy also means high fat and cholesterol, which can cause clogged arteries. Therefore, we need to choose the right amount of meat to eat—not too much or too little. For example, the Japanese measure the appropriate amount of meat by the length of the palm and the thickness of the pinky finger. Besides red meat protein, don’t forget that fish is also an important protein source. Fish is easy to digest and rich in good fats for the body.
#Fresh vegetables 2 handfuls / Cooked vegetables 1 handful
The World Health Organization recommends consuming 400 grams of vegetables and fruits per day, or simply about 4-6 tablespoons. Vegetables and fruits are rich in vitamins and minerals essential for the body, as well as antioxidants that help the body fight various pathogens. You can eat both cooked and raw vegetables. The recommended amount is 2 handfuls for fresh vegetables or about 1 handful for cooked vegetables. For those who are not into eating vegetables and fruits, it’s time to adjust your habits if you don’t want to risk diseases. Both the World Health Organization and the Food and Agriculture Organization of the United Nations have stated that sufficient consumption of vegetables and fruits can help prevent chronic non-communicable diseases such as overweight, cancer, and cardiovascular diseases.
See, each type of food plays an important role in the body, and measuring daily food portions is not as difficult as you think. Just eat a balanced diet with all 5 food groups and don’t forget to exercise. That’s all you need to have good health and a good figure.