It is always said that the portion size of the food matters, but the question arises how much of the portion size is ideal for various food groups? The number of exchanges to be taken for food groups depending upon your calorie needs.
Listed below is the average portion size of the food along with approximate calories and macronutrient content. (NIN, 2010)
Cereal & Millets
- 30g is the suggested portion size
- It provides with around 100 kcal
- CHO content is 20 gm
- The protein content is approximately 3 gm
- Fat content is 0.8 gm
Pulses
- 30 gm is the suggested portion size
- It provides with about 100 kcal
- CHO content is 15 gm
- It provides 6gm of protein
Eggs/Chicken/Fish
- 50 gm of CHO
- 85-100 kcal energy
- Carb free
- 7-9 gm of protein
- 7 gm of fat
Milk
- 100 ml is the suggested portion size
- It provides 70 kcal (toned milk)*
- 5 gm protein
- 7 gm of fat
*The calorie content may vary depending upon the fat content of milk
Fats & Oils
- 5 gm of portion size
- 45 kcal of energy
- 5 gm of fat
Nuts
- 15 gm of portion size
- Provides with 100 kcal
- 11 gm of fat
It includes nuts like almonds, cashew nuts, groundnuts, etc.
Sugar
- 20 kcal is the energy
- 5 gm carbs
- It also includes other alternatives like jaggery & honey
Fruits
- 90-100 gm for stone fruits like apple & guava
- 175-270 gm for melons & papayas
- Provides with approximately 50 calories
- 10 gm of carbs
Vegetables
Green Leafy Vegetables - Bathua, cabbage, fenugreek leaves
Other Vegetables - Bhindi, bitter gourd, etc.
The carbohydrate and energy content of these vegetables is too less.
Tuber Vegetables - Yam, sweet potato
- 30-45 gm of portion size
- Provides with 10 gm of carbs and 50 Kcal
How to balance your meals?
This plate below depicts the portion size of food groups to be plated in your plate.
Plan to eat this way for every major meal to balance your meals, to gain on nutrients.
To conclude, maintaining the right portion size of food is the key to sustainable diets and wellness.
REFERENCES
- Nutritive value of Indian Foods, NIN, ICMR, Hyderabad, 2010
- Dietary guidelines for Indians – A manual, NIN, ICMR, Hyderabad, 2011
- Nutrient requirements and Recommended Dietary Allowances for Indians, NIN, ICMR, Hyderabad, 2010