How to grasp the quantity, recommend the following methods:
Vegetables: holding or putting
Hands together, a handful can hold up the amount, that is, a handful. Holding with both hands can be used to measure the amount of vegetables, and it is the amount of vegetables after washing and cutting. The amount of vegetables held with one hand is about100g.
Soybeans and nuts: held in one hand
The action of holding with one hand is the amount that five fingers can bend and the palm can pick up. This measurement method is more suitable for simply measuring the amount of granular food such as soybeans and nuts. The amount of peanuts or soybeans held with one hand is about 20 grams. If it is a nut with a shell, it should be weighed after the shell is removed. Moreover, the daily amount of soybeans and nuts should be about a little more than one hand.
Meat, cheese, etc.: two fingers thick and long.
For regular meat or cheese, it can also be measured by the thickness and length of the index finger and middle finger. Generally, the amount of meat or cheese with the same thickness and length as two fingers is about 50 grams.
Extended data:
According to the Dietary Guidelines for China Residents 20 16, a person needs to eat no less than 12 kinds of food every day and no less than 25 kinds every week. The staple food can be changed from rice steamed bread to miscellaneous grains rice and miscellaneous noodles steamed bread. Vegetables can be changed from single vegetables to mixed fried vegetables or mixed vegetables. Meat can be cooked with vegetables, roots and so on. Fruit, 2 ~ 3 kinds a day. Make sure to drink milk and a handful of mixed nuts every day. Eat soy products and eggs every day.
References:
People's Daily Online-Dietary Guide for China Residents: How much do you eat a day? Reach out and you'll know