Are you confused that how much food servings you should eat a day??
Don’t worry! here i’ll tell you about the food servings you should eat a day far a healthy body or weight.
In the world of food and nutrition we have food guide pyramid for the proper servings of food.
Let me give you a little intro about this food pyramid:
The pyramid was first published by Sweden in 1974. In 1992 USDA (United States Department of Agriculture) introduced pyramid as “Food guide pyramid”.
The food guide pyramid represent 6 groups. The base shows grains and cereal group. The top right of the base has fruits group and the top left of base has vegetables group. Above them the right side has meat, poultry group and the left side has milk and milk products group. The top of the pyramid represents fats and oil.
Its very important to know the servings and nutrients of food you are eating. So, here you go!
Servings and Nutrients:-
• Grains and cereal group 🍞🍚🥖
The servings of this food group are 6-11 servings per day. Foods include in it are wheat, rice, barely, oats, rye, millet, quinoa and corn. These are used to make bread, pasta, ready to eat cereals. Important nutrients you will get from this group are carbs, protein, folate, thiamine, niacin, iron, vitamin E, magnesium, zinc and phosphorus.
• Fruit group 🍎🍊🥭
It is recommended servings are 2-4 servings per day and it includes all the fruits like apple, orange, grapes, mango etc. This group is rich in vitamins, minerals and phytochemicals. Vitamins such as vitamin A, C and E. Other nutrients are magnesium, potassium, folic acid and zinc.
• Vegetable group 🥦🥕🥒
This group from food pyramid is recommended to have 3-5 servings per day. It includes all the vegetables such as spinach, carrot, cauliflower etc. It contains many vitamins and minerals such as vitamin A, C, E, potassium, zinc, fibre and folate.
• Meat and poultry group 🍗🥚🥩
Servings for this meat and poultry group are 2-3 servings per day. This group contains meat, fish, poultry, eggs, nuts and seeds, legumes and beans. This is a protein rich group. It is also a source of iron, zinc, vitamin B complexes, iodine and essential fatty acids.
• Milk, yogurt and cheese group 🧀🥛
It is a complete dairy group and recommended servings for this group are 2-3 servings per day. It provides calcium, phosphorus, vitamin A, D, B12, riboflavin, protein, zinc, magnesium, potassium, selenium and choline.
• Fats and oil group 🍬🍭
This is the last group of food guide pyramid and it is recommended to use these sparingly as these are not good for health. So use them very less. Fats and oils include margarines, butter, sweets, mayonnaise, salad dressings etc. It contains just vitamin E. Vitamin
A and D added to margarine. Not much vitamins and minerals present in it.
Remember: these servings are for a healthy person. If a person has any disease or problem servings may vary according to his condition.
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