For any person to meet their body’s daily nutrient requirement, they need to regulate their serving size. A key factor when it comes to maintaining a healthy lifestyle and providing fuel to the body is through portion control. Portion control can only be successfully achieved once the serving sizes are kept in check.
Before proceeding to know a little more of serving sizes and the important role it plays for the proper functioning of our bodies, let us learn about the three constituent nutrients required and used by the body on a daily basis- Fats, Carbs and Proteins.
What are Fats
Recipe number 1. Nourishing mask for oily skin (honey)
One of the essential macronutrients required by the body, fats are necessary to store energy in our bodies. They are mainly three kinds of fats required by the human body for its optimal function. These are saturated fats, monounsaturated fats, and polyunsaturated fats.
Importance of Fats
The human body needs to consume a controlled and portioned amount of fat daily, to meet the nutrient requirements. It serves many benefits, such as:
- It lowers the blood pressure.
- It keeps the body safe from any risk of heart-related diseases.
- It helps in preventing the hardening of arthritis.
- It helps in reducing hunger pangs, and good fats can promote weight loss.
- It helps in maintaining the cholesterol levels of the body.
Examples of Fats
- Dairy products like cheese and cream
- Red meat like beef and lamb
- Coconut oil
- Palm oil and lard
- Olive oil
- Sesame oil
- Peanut butter
- Soybean oil
- Salmon, tuna, fish oil
What a Serving of Fat Looks Like
Intake of too much or too little fat is harmful to the body. One serving of fat is equal to 45 calories. In order to determine the correct portion size of fat, it is important to understand what a serving of fat is equivalent to:
- 10 peanuts.
- 1 teaspoon oil or butter.
- 1 tablespoon of cream cheese.
- 6 almonds or cashews.
- 2 tablespoons of avocado.
- 10 olives.
- 4 halved walnuts.
- 1 tablespoon pumpkin seeds.
- 1 ½ teaspoon peanut butter.
- 1 tablespoon salad dressing.
What are Carbs
The different forms of sugar, fiber, and starch found in daily food items constitute carbs or carbohydrates. Being the second macronutrient, it provides energy to the body to go through about the day. Chemically, it is made up of Hydrogen, Oxygen, and Carbon. Since the human body is incapable of producing this macronutrient on its own, it should be provided to the body through proper diet.
Importance of Carbs
A recommended, adequate amount of carbohydrates is essential for the body to function properly. Other benefits of carbs include:
- They provide energy to the muscles to work properly.
- They are crucial to facilitate the proper functioning of the brain.
- They are the primary source of energy and vitality for the body.
- They help in the proper digestion of food.
- They help in keeping the blood levels and cholesterol levels in check.
- They provide fuel to the kidneys, heart muscles, and the whole of the central nervous system.
Examples of Carbs
Carbohydrates are classified into two forms, simple carbohydrates and complex carbohydrates.
- Brown sugar
- White, raw sugar
- Fruit juices
- Packaged food items
- Baked goods
- Candy and sweets
- Sugary drinks
- Other confectionery items
- Whole grains
- Fruits and vegetables rich in fiber
- Sweet potatoes
What a Serving of Carb Looks Like
Around 40% to 60% of the daily calorie intake should consist of carbohydrates. A single serving consists of about 15 grams of carbohydrates. Here are some important food items with net calories present in them:
- 1 cup of brown rice has 44 grams of carbs.
- 1 cup of oatmeal has 28 grams of carbs.
- 1 cup of quinoa has 40 grams of carbs.
- 1 cup of cereal has 40 grams of carbs.
- 1 slice of whole-wheat bread has 12 grams of carbs.
- 1 whole-wheat tortilla has 15 grams of carbs.
What are Proteins
For any healthy diet to flourish, it is essential to include some form or kind of protein in it. Probably the most important macronutrient, proteins perform the most complex and critical roles in the body. They are responsible for the various chemical reactions that happen in the body and also regulate the organs and tissues of the body.
For oily skin, a simple composition made from 2 teaspoons of honey, 20 drops of lemon juice and 1 tablespoon of low-fat sour cream is ideal. Mix all the ingredients in a bowl until smooth, apply the resulting mass on the face. Keep from 20 minutes to half an hour, then rinse with warm water.
Importance of Proteins
Protein, being very important, holds several benefits for the human body. Some of them are:
- They help the body to fight against bacteria and viruses by strengthening the immune system.
- They help in building muscles.
- They help in the repairing of tissues.
- They act as building blocks for skin, blood, and cartilage.
- They help in reducing the appetite and help in promoting weight loss.
Examples of Proteins
- Tuna Fish
- Skinless Chicken Breast
- Sunflower Seeds
- Steak of Lamb
- Beef Fillet
- Crab Meat
- Goji Berries
- Hard Cheeses
What a Serving of Protein Looks Like
The estimated amount of protein required by men is around 56 grams and by women is approximately 46 grams per day. Here is the amount of protein present, per serve, in different food items:
- 2 ounces of salmon has 13.5 grams of protein.
- 1 large egg has 6 grams of protein.
- 2 ounces of tuna has 11 grams of protein.
- 3 ounces of beefsteak has 25 grams of protein.
- 1 cup of yogurt has 12 grams of protein.
- 1 cup of quinoa has 8 grams of protein.
Mindful eating is essential to have better digestion, balanced body levels, and to have an effective change in the body, for good. Portion control by keeping the serving size in mind thus comes into play. It might not always be as meticulous as one wants it but, small changes can be followed.
Reading the food labels, measuring the food, tracking the calories per food item, preparing meals at home, and avoiding careless food binges can help in transforming any irregular, unhealthy diet into a healthy one.