These questions have been asked very often. Everyone at a point in time wants to know how much food they should eat and how it affects their body. To get an accurate quantity of what you should eat, you have to consider your activity level, environmental factors, weight, height, gender and how much you fat you want to shed (if you want to) to determine how much food to consume. The amount of food to consume differs from person to person. Here are some questions you should ask yourself before mounting on a large piece of meal.
1. Are you hungry?
There’s a difference between having cravings and being hungry. Do you really NEED to eat? You shouldn’t eat when you are hungry because of the comfort and love you derive from eating. If you have rumbles inside of you then you can eat. That is the simple difference. Sometimes, you tend to eat more when you’re bored, alone and depressed and not necessarily hungry. You should figure out the right time to eat your foods. Eat only when your body asks for it.
2. Are you extra active?
Basically, do you involve in exhausting activities? Also, if you work out more than 3 times in a week you’ll probably need to take more of carbs and fat. As an athlete, you ‘ll need more carbs. It is not just enough to eat when your body needs sustenance, you also need to consider what it needs. Some people can cope with their bodies running on fat and very few carbs.
3. Consume fruits and vegetables
Fruits and vegetables that have no fat or salt in them are advised. Experts say one should take at least one dark green and one orange colored vegetable in a day. Dark green vegetables include kale, brocolli and spinach. Steam, stir fry or bake the vegetables, but do not deep fry them. Fruits and vegetables are better options then juices.
4. Servings per day
It is also of high importance to limit the quantity of what you eat to the factors that have been mentioned earlier (gender, activity level, weight, height, environmental factors, etc). According to Health Canada, here is a list of how much food to consume as regards age and gender.
Age 2-3 years
Fruit and vegetables 4, Grains 3, Milk (and alternatives) 2,
Meat (and alternatives) 1
Age 4-8 years
Fruit and vegetables 5, Grains 4, Milk (and alternatives) 2,
Meat (and alternatives) 1
Age 9-13 years
Fruit and vegetables 6, Grains 6, Milk (and alternatives) 3-4,
Meat (and alternatives) 1-2
Age 14-18 years (male)
Fruit and vegetables 8, Grains 7, Milk (and alternatives) 3-4,
Meat (and alternatives) 3
Age 14-18 years (female)
Fruit and vegetables 7, Grains 6, Milk (and alternatives) 3-4,
Meat (and alternatives) 2
Age 19-50 years (male)
Fruit and vegetables 8-10, Grains 8, Milk (and alternatives) 2,
Meat (and alternatives) 3
Age 19-50 years (female)
Fruit and vegetables 7-8, Grains 6-7, Milk (and alternatives) 2,
Meat (and alternatives) 2
Age 51+ years (male)
Fruit and vegetables 7, Grains 7, Milk (and alternatives) 3,
Meat (and alternatives) 3
Age 51+ years (female)
Fruit and vegetables 7, Grains 6, Milk (and alternatives) 3,
Meat (and alternatives) 3