A food ration is the usual amount that is usually consumed of a food. For example, a medium-sized piece of fruit, a cup of milk, or a plate of rice. Any balanced diet depends on the adequate combination of the servings of the different food groups.
According to the endocrinologist and nutritionist Pilar Serván, the appropriate combination of servings from the different food groups makes a balanced diet possible. The author of the book 'The smart diet', gives some examples of "a portion": dairy (two yogurts or 40 grams of cheese), proteins (80-100 grams of meat or fish, 2 eggs or a plate of cooked legumes) , carbohydrates (60 grams of bread, cooked pasta or a medium potato) and fruits (a piece of about 200 grams).
This is how doctors and nutritionists explain one of the key pieces of any program to lose weight or eat healthy. But their explanations seem very clear, but not for all people, because many of them perceive the rations in a distorted way, according to the latest research. To control the amount of food eaten, some weight loss diets propose serving the food in dessert plates so that the portions, smaller than usual, do not seem so small. In this way, by "fooling your eyes", you no longer tend to continue eating more.
Studies have shown the efficacy of such a measure, by verifying that the use of plates and bowls with markings that indicate the adequate portions of food, led to a five percent weight loss and reduced the need for medications and the risk cardiovascular disease, in obese people with type 2 diabetes.
"Cutting portion sizes would be the most important way to combat the growing obesity epidemic," says endocrinologist and nutritionist Pilar Serván, who adds that when people receive the appropriate portion sizes, their efforts to lose weight have much more. success.
The increase in the incidence of non-communicable diseases (among which diabetes, high blood pressure, heart disease, osteoporosis and some types of cancer stand out), which deteriorate the quality of life of the individual and increase the chances of premature death, are mainly the result from being overweight, a condition that, if not treated in time, degenerates into obesity. For this reason, it is recommended to follow the following nutritional guidelines:
• Control the amount of salt in your meals. Replace it with aromatic herbs, lemon or spices that add a touch of flavor to your dishes.
• Eat four to five meals a day. In this way, you will be eating less food, but you will increase the frequency of ingestion, which will improve the efficiency of the metabolism and prevent hunger from appearing.
• Eat a minimum of five servings of fruits and vegetables per day.
• Don't go out without breakfast. Fifteen minutes are more than enough. You will recharge your body with energy to face the day in the best physical and psychological way.
• Eat blue fish (herring, tuna) two or three times a week. It is rich in Omega-3 fatty acids, essential nutrients that your body requires, but that it does not generate by itself.
• Dairy must be present in our daily diet, as they are an excellent source of nutrients: proteins, calcium and vitamins (A, D, B12 and folic acid).
• Legumes (beans, lentils, chickpeas, etc.) are one of the main sources of carbohydrates and proteins of vegetable origin.
• Roasted vegetables (aubergine, pepper, asparagus, etc.) or baked are an excellent alternative, both for the first course and as a garnish for the second.