Taking the hands of adult women as a reference, men can be slightly larger and slightly heavier. 150g The amount of vegetables is as follows:

1, potatoes, sweet potatoes, purple potatoes, pumpkins, yams, taro, oats and other solid grains.

An adult woman's fist ≈ 180g, 150g is equivalent to about 80%-85% of a fist.

2. An unprocessed leafy vegetable (spinach, cabbage, pea tip, etc.) that has not shrunk.

An adult woman's hand is a big handful ≈ 80g, and 150g is equivalent to about two big handfuls.

3, a non-leaf vegetables (broccoli, tomatoes, cauliflower, etc.).

One punch of an adult woman is ≈ 80g, and 150g is equivalent to about two fists.

Extended data:

Interpreting the new version of "Dietary Pagoda", Experts Interpreting Healthy Diet;

First, the food is diverse, mainly cereals.

A balanced diet model is the basis for ensuring the nutritional needs and health of human body to the greatest extent, and food diversity is the basic principle of a balanced diet model. The new guidelines recommend that the daily diet should include cereals, vegetables and fruits, livestock, fish, eggs and milk, soybeans and nuts. Eat more than 12 kinds of food every day and more than 25 kinds of food every week.

Eat 250-400g of cereals and potatoes every day, including 50-150g of whole grains and miscellaneous beans and 50-100g of potatoes.

Second, eat a healthy weight.

People of all ages should exercise every day and maintain a healthy weight. Eat too much, control the total energy intake and keep the energy balance. Adhere to daily physical activity, and carry out moderate-intensity physical activity for at least 5 days a week, with a cumulative time of 150 minutes or more; Active physical activity is best at 6000 steps a day. Reduce sedentary time and get up and move every hour.

Third, eat more fruits, vegetables and dairy soybeans.

Vegetables and fruits are an important part of a balanced diet. Milk is rich in calcium and soybeans are rich in high-quality protein. There are vegetables in meals, and it is guaranteed to consume 300 to 500g of vegetables every day, and dark vegetables should account for 1/2. Eat fruit every day and ensure that you consume 200 to 350g of fresh fruit every day. Fruit juice cannot replace fresh fruit.

Eating all kinds of dairy products is equivalent to 300g of liquid milk every day. Eat soy products regularly and nuts in moderation.

Fourth, eat fish, eggs and lean meat in moderation

Eat 280-525g of fish, 280-525g of livestock and poultry meat and 280-350g of eggs every week, with an average daily intake of 120-200g. Give priority to fish and poultry. Eat eggs without discarding the yolk. Eat less fat, smoked and pickled meat products.

Five, less salt, less oil, less sugar and less alcohol

Cultivate light eating habits and eat less high-salt and fried foods. Adults should eat no more than 6g of salt and 25-30g of cooking oil every day. Control the intake of added sugar, and the daily intake should not exceed 50g, preferably below 25g.

The daily intake of trans fatty acids should not exceed 2g. Drink plenty of water, 7 to 8 cups per day for adults (1500 to 1700ml), and advocate drinking boiled water and tea; Do not drink or drink less sugary drinks. Children and adolescents, pregnant women and nursing mothers should not drink alcohol. If adults drink alcohol, the amount of alcohol consumed by men in one day should not exceed 25g, and that of women should not exceed 15g.

Sixth, put an end to waste and promote new food.

Cherish food, buy food as needed, prepare meals as needed, and advocate sharing meals without wasting. Choose fresh and hygienic food and suitable cooking methods. Learn to read food labels and choose food reasonably, and we should start from everyone. Go home for dinner, enjoy food and family ties, create and support a new civilized diet and social environment, inherit excellent diet culture, and establish a new healthy diet.

References:

People's Daily Online-Experts Interpret the New "Dietary Pagoda" to Teach You How to Eat Healthy.