healthy adult populations

How to Balance a Diet in Quantity and Variety?

The guidelines that follow are designed to healthy adult populations. The proposed lots are quite large and that is because they can be used by people with different caloric and nutritional requirements. It is important not to consume fewer servings than the range indicated below, leaving the list by hand during the day so you can check your food intake. If your breakfast and lunch were very rich in grains then try the other meals are richer in food groups that are lacking. If you suffer any illness or are not sure always consult your doctor or nutritionist.

6-11 servings of grain daily
1 serving is:
1 slice of bread (30 gr)
1 pancake
3 / 4 cup dry cereal
1 / 2 cup rice or pasta

2-4 servings of fruit daily
1 serving is:
1 medium fruit (pear, orange, apple, etc.).
1 / 2 cup of cut fruit
3 plums

3-5 servings of vegetables daily
1 serving is:
1 cup raw vegetables
1 / 2 cup cooked vegetables

3-4 servings daily
1 serving is:
1 cup milk (may be you take it you use it alone or in preparations like mashed potatoes, pudding, etc.).
3 slices of cheese machine
1 yoghurt (200 g)

2-3 servings daily of protein products
1 serving is:
meat, fish or poultry the size of a hamburger
2 eggs

You might also eat foods that are mixed together like pizza. In that case you have to have the components: bread, cheese, tomato, etc..