This is the most appropriate portion of food for you and your health.

You have the food ready in your pot and pan. The time comes to serve it on a plate and, using a spoon, You distribute the portions by eye and, if you are still hungry, you add a little more.

This is usually the routine of many people when it comes to eating. And that’s it It is increasingly normal to serve portions of meal without measuring how much we should actually consume, since that is the simplest option.

“One of the main concerns about people who eat larger portions than they need is that they may develop learned eating behaviors that are not healthy.” in good health » he explained James Stubbs, appetite academic at the University of Leeds in the United Kingdom wing BBC .

Actually, It is likely that we have unconsciously learned to serve ourselves large portions, because this is what we notice when we go to, for example, a restaurant. “People find it confusing not to reproduce this just in case” indicated for its part Clare Thornton-Wood dietitian British Dietetic Association .

Afterwards, What is the best portion to eat? That’s what the experts say.

When we talk about “calculating” or “measuring” the portion we should eat, a kitchen scale probably comes to mind. Although you can use this method if it suits you, the reality is that it is not completely necessary.

For example, You can use measuring spoons or cups to calculate how much rice or noodles to serve on a plate.

Now, regarding the portions and their quantity, it will depend on each person. As experts explained, In order to calculate an accurate serving size, you need to know the person’s age, gender, height, weight and activity level.

“It also usually depends on what you eat during the day and how often you eat portions.” Thornton-Wood added.

Next, the expert gave some important advice: Calculate portions based on people’s hand sizes. With this in mind, he gave the following guidelines:

• Meat. Size of the palm of the hand, not including fingers.
• Poultry/fish. Size of the whole hand (with fingers).
• Vegetables. A lot.
• Carbohydrates (rice, noodles, potatoes). A lot.

“People are very different and so average values ​​can sometimes be misleading, because everyone is different and has different needs. However, “There is concern that if people consume larger portions than necessary, this will result in their energy intake exceeding their energy needs.”

In addition, specialists have recommended prefer foods rich in protein and fiber which “tend to keep you full longer” like a legume soup (which contains protein, fiber and water), and avoid ultra-processed foods.

“Food is a source of pleasure, comfort and reward and we should not deprive ourselves of it completely” » said Stubbs.

With this in mind, experts insisted on the need to find a healthy balance: at least 80% nutritious foods and 20% that can be “reserved” for more energy-rich foods, without consuming them in excess.