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Table of Contents
According to the recommended eating weight of the dietary guidelines, taking the actual comparison photos of 14 different ingredients with the hand as the scale. How much food, meat and vegetables do you eat? From now on, you will know that you will no longer be afraid of not being able to eat according to the dietary guidelines~
1. Seasoning – salt, chicken essence, oil
2. Staple food – white rice, multigrain rice, sweet potato, yam
3. Meat – chicken breast, shredded pork, fish, shrimp
4. Vegetables—salad, bell pepper, cabbage
Why is it hard to eat healthy?
Dietary guidelines make it very clear: eat a maximum of 5 grams of salt and 30 grams of oil per day, 200-300 grams of cereals, 50-100 grams of potatoes, 120-200 grams of animal food…
Many friends in the background sincerely said: Can’t I remember the number? I don’t know how to implement it! I really don’t know how much is 120 grams of animal food…
Especially, the weight mentioned in the guide is the raw weight of the edible part, and the “eaters” who don’t cook much see mostly cooked ingredients In the future, if you are inaccurate in estimation or too lazy to estimate that you only eat according to your preferences, it will lead to over-eating some nutrients, but not enough nutrients.
So, according to the guidelines recommended by the guide, I took a comparison of different weights and different foods with my hand and a one-dollar coin for everyone to cook or eat out. can more accurately estimate the weight of food, eat more but don’t eat less~
My hands are bigger and fleshier. For female friends or skinny hands, you can increase or decrease it according to the comparison chart of coins and my hands.
Of course, it is recommended that you buy a kitchen scale, and you will be able to “count it on your hands” by measuring it a few times.
1
Seasonings
Salt, chicken essence, oil.
Salt
Conversion of salt content in different seasonings
1g chicken essence ≈ 0.5g salt
1g MSG ≈ 0.3g salt
The sodium content in different soy sauces varies greatly. Simply remember that 1g of salt contains about 400mg of sodium for conversion.
A more accurate conversion formula is: weight of sodium divided by 23 (atomic weight of sodium) times 58.5 (molecular weight of sodium chloride) = weight of salt
5g salt
The
Dietary Guidelines say no more than 5 grams of salt a day, so let’s see how much salt is in 5 grams.
≈ 1.5 one-dollar coins large and 3 coins high
≈ 1/7 palm size
2 g salt
≈ 1 dollar coin as big as 2 coins high
≈ 1/2 thumb
1 gram salt
≈ a dollar coin is big, a dollar coin is tall
≈ Nails are so big
Chicken Essence
5g chicken essence (≈ 2.5g salt)
≈ 4 one-dollar coins large, 2 one-dollar coins high
≈ 1/3 palm size
2g chicken essence (≈ 1g salt)
≈ 2 one-dollar coins large, 1.5 one-dollar coins high
≈ thumbs up
1g chicken essence (≈ 0.5g salt)
≈ 1.5 one-dollar coin large and one-dollar coin high
≈ 1/2 thumb
Oil
Butter to cooking oil conversion
1g butter ≈ ( 1 x butter labeled fat content (%) ) g cooking oil
Refined lard contains more than 99% fat and can be converted to the same amount as cooking oil.
30g oil
Guidelines recommend eating 25-30 grams of oil a day, so start by looking at how much oil is in 30 grams.
A typical household porcelain spoon, about 6-7 grams of oil per spoonful.
25g oil
10g oil
Tell you how much fruit you should eat every day~
2
Main course
The
Dietary Guidelines recommend 200-300 grams of cereals per day, which includes 50-150 grams of whole grains and beans. We photographed white rice, multi-grain rice, and steamed buns based on the most common 2-liang rice equivalent of 100 grams of raw grain weight.
Also, eat 50-100 grams of potatoes.
Rice
100g rice
The weight mentioned in the dietary guidelines refers to raw weight. Like the “two liang rice” we most often say, it refers to cooking with 100g of raw rice. finished meal.
100g rice (raw) ≈ 2 handfuls
Two two pieces of rice ≈ 1 fist size
100g multigrain
Here we use a mixture of brown rice, black rice, millet, quinoa, mung bean, red bean, barley, and oat rice.
100g grains (raw) ≈ 2 pieces
Two two grain rice ≈ 1.5 fist size
Steamed buns
100g flour
100g of flour, equal to about 100g of dry noodles, can be made into about 150g of steamed buns, dumpling wrappers, wet noodles, and cake blanks.
100g flour steamed buns ≈ 1 fist size
Potato
Potato refers to sweet potato, potato, taro, and yam. The raw and cooked ingredients are not much different in volume. Therefore, only the raw ingredients were photographed. , and cooked weight is the weighing of ingredients after they are brought home and cooked in different ways.
In general, steamed weight does not change much, roasted loses more moisture, and cooked weight approximately 70%-80% of birth weight.
100g sweet potato
As a reminder, the dietary guidelines refer to the raw weight of the edible portion, so raw sweet potatoes are called peeled weight.
100g is just as big as the picture, if you eat roasted sweet potatoes every day, be careful not to eat too much. If you only eat it once a few days, you can eat a larger roasted sweet potato.
100g raw sweet potato ≈ 1/2 palm
100g yam
100g yam ≈ 1/2 palm size
50g yam
50g raw yam ≈ 1/4 palm size
3
Meat
The dietary guidelines recommend eating 120-200g of animal food per day, which includes an egg (about 50g) per day, so the daily recommended intake of meat is 70-150g< /strong>.
Because fat meat is counted as fat, the dietary guidelines here refer to lean meat, like the meat reference in my free applet “Diary Diary” Also lean meat. (After reading this, you will definitely be able to better estimate the food you eat with your hands~)
For animal-based foods other than eggs and aquatic products, choose chicken breasts and shredded pork with almost no fat. In addition, the guidelines recommend that you should eat aquatic products at least 2 times a week, and choose fish and shrimp.
Reminder
Because of the conditions in the shooting room, only the meat can be cooked in water.
How much cooked meat can be “produced” from raw meat is not only related to the age and tenderness of the meat itself, but also to the cooking time, cooking method, and pretreatment (salt, starch, seasoning, etc.) ), measures such as pre-marinating, adding starch and sizing can make cooked meat retain more moisture and reduce weight loss.
Chicken breast
70g chicken breast
70g raw chicken breast ≈ 2/3 palm size
70g raw chicken breast cooked ≈ 1/2 palm size
150g chicken breast
150g raw chicken breast ≈ 1.2 palm size
150g raw chicken breast after cooking ≈ 1 palm size
Shredded Pork
70g shredded pork
70g shredded pork ≈ 1 palm size
70g shredded raw pork ≈ 2/3 palm size when cooked
150g shredded pork
150g shredded pork ≈ 1.5 palm size
150g shredded raw pork ≈ 1.5 palm size when cooked
Shrimp
200g prawns
The dietary guidelines recommend that you should eat aquatic products at least twice a week, and you can eat more aquatic products appropriately, about 200-300 grams per week. You can divide them according to your specific consumption times. point.
However, you must remember to replace other animal foods in equal amounts, but don’t eat so much aquatic products on the basis of 70-120 grams of chicken/pork~
200g raw shrimp ≈ 2 palms
200g cooked raw shrimp ≈ 1.5 palm size
Fish
300g fish meat
300 grams of fish meat is about the recommended intake for a week. You can divide it according to your specific consumption. Also, remember to replace other animal-based foods in equal amounts.
300g raw fish ≈ 3 palms
300g cooked raw fish ≈ 2 palm size
