How much should you eat at one meal, so as not to overload the stomach and not violate the principles healthy eating or lose weight. How to measure the portion size for yourself with proper nutrition visually, without any devices.
How do you determine your portion size? Previously, parents asked: “how many spoons should I give you,” but now we ourselves are faced with this problem. It is known that there should be just enough food on the plate so as not to leave the table hungry, but also not to overeat.
How to achieve this? After all, sometimes it’s still difficult to resist an extra piece of the pie.
Experiment
Scientists from American University conducted an experiment on assessing the weight of food by eye. Two groups of subjects took part in it: doctors and people far from medicine.As a result, it was determined that, regardless of education, the difference in the estimate of the number of grams on a plate compared to the actual one ranged from 22 to 48%. This means that a person cannot always determine by eye the size of the portion in grams that he is going to eat. From this it turns out that (a fairly popular method of losing weight) is not always adequate and corresponds to what is actually eaten. Be that as it may, it is not always possible to weigh food on a kitchen scale. The solution to this problem turned out to be simple.
What will overeating lead to?
No one is immune from overeating. And if you eat too much food, a person feels heavy, he is not inclined to work, thought processes slow down, laziness appears (read in one of the articles on our website). Because the body puts all its strength into overcoming and digesting huge amount products.Let's consider the distribution of food components that enter the gastrointestinal tract (GIT).
A person needs approximately 1.8-2.0 g of protein per kilogram of weight per day. When consumed in larger quantities, amino acids and polypeptides (components of proteins) from foods will not be absorbed. But there will be stagnation of food in gastrointestinal tract, the processes of decay will begin. Constipation (constipation) may occur. Signs of gastrointestinal motility disorders appear on the skin of the face. The functioning of the glands is disrupted. And this most often leads to the appearance of an inflammatory rash. Read our article to know how to avoid such negative manifestations.
The situation is different with carbohydrates and fats. All of them are used by the body for its needs. In this case, the amount of fats and carbohydrates eaten is distributed according to the needs of the body. These components are used for:
1) digestion of incoming products;
2) brain function;
3) ensuring a basic level of cell activity (this is the minimum amount of energy that is necessary to maintain life);
4) cells perform their special functions that require increased energy costs;
5) contraction of skeletal muscles;
6) accumulation of glycogens in the liver and muscles.
After eating, carbohydrates in the gastrointestinal tract undergo many changes. Eventually they are broken down into glucose, which is absorbed into small intestine into the blood. Thanks to insulin, it reaches all cells of the body. And its entry into the brain, liver and muscles is determined by the concentration gradient. The more glucose circulates in the blood, the more it will go to these organs. If you overeat, the amount of glucose will increase sharply, and its consumption by the organs will accordingly increase. The muscles and liver will accumulate glycogen (normally, the muscles of a 65 kg woman contain 400 grams of glycogen). If there is a lot of this glycogen, it begins to enter the fat cells. It is very difficult to get him out of there.
The same thing happens with fats. But when one gram of carbohydrates is broken down, 9 kcal of energy is released. For proteins and fats, this figure is 4.1-4.3 kilocalories.
Therefore, the serving size for proper nutrition should correspond to the needs of the body.
Determining the serving size
I Simple method
The most in a simple way Determining the required weight and volume of food is the rule of the fist. The volume of the stomach in a calm state (on an empty stomach) is equal in size to a fist. In order not to overstretch the muscular walls of the stomach and not lead to its excessive activity, you need to put in it exactly as much as it can withstand. In this case, eating should stop when there is no food on the plate. You can’t give yourself “several fists” during one meal. To do this, it is better to remove pots and pans away from your eyes.II Exact method
There is another method for determining how much you eat. It's heavier. But using this method you can more accurately determine the serving size in grams. It is necessary to remember that:1) palm adult woman equal to 100 grams of white meat (chicken or fish);
2) 200 g occupy the same volume as a woman’s fist (the same amount in one glass);
3) half a teaspoon the size of a thumbnail (that’s 5 grams), for example, that’s how much you should consume sunflower oil in a day;
4) a tablespoon holds 10 g (the area of two nails thumbs);
5) a handful of one palm holds two tablespoons of liquid; A portion of salad, porridge, and pasta can also be placed here.
1) protein food should be like the palm of your hand;
2) a vegetarian plate (fruits, vegetables, salads without dressing) can be the size of a fist;
3) the part that falls on complex carbohydrates equal to one palm;
4) two phalanges of the thumb are equal to the amount of fat on the plate.
In order to avoid feeling hungry, you need to reduce the energy output of food by 500 kcal. Based on these calculations, a person needs three palms per day (two protein and one carbohydrate), three fists and one phalanx of the thumb. To satisfy your hunger, you can increase your vegetable portion.
conclusions
It is easy to determine the correct portion size of food without a scale. All you need for this is your hands. Which method to use depends on preference individual. The only thing in common is that overeating has a bad effect on the body and human health in general.Healthy eating helps a person not only stop gaining pounds, but also lose excess weight. But, switching to proper nutrition, many are faced with the fact that all parameters remain the same. There can be many reasons for this, but often it all comes down to the size of the portions eaten. Besides what we eat, how much of it we put on our plate is equally important.
In order to control the amount of food consumed, nutritionists use the concept of calorie content - this is the most accurate definition of the energy value of foods for people who want to lose excess weight.
If you don't have it at hand food scales and calorie tables (for example, on vacation), you can temporarily use the concept of “portion”.
Every day, a person losing weight needs a certain amount of a variety of substances: vitamins, minerals, trace elements, proteins, carbohydrates and fats.
The serving size suggested by nutritionists takes into account the standards for all these substances.
How much to weigh in grams per day
- Meat and fish: no more than 150 g per day
- Cereals: 250 g per day of prepared cereal in the form of porridge and side dish and 1 potato (120 g)
- Egg: one portion chicken egg- this is one egg. Per week - no more than 3-4
- Dairy and fermented milk products: It is recommended to eat no more than 1.5-2 servings daily. A serving is 250 ml low-fat milk, 50 g cheese, 175 ml yogurt or 1/4 cup (approximately 65 g) cottage cheese.
- Vegetables and fruits: Previously, doctors recommended eating 5-6 servings of vegetables and fruits. More recently, the norm has been increased, and now it is recommended to eat from five to seven servings of non-starchy vegetables and 2-4 servings of fruits per day. In general, fruits should not be overused. Remember that one serving is one banana or one orange, a small slice of melon or watermelon, 1/2 cup berries or canned fruit, 1/4 cup dried fruit.
- Bread: 2 servings (two pieces of 25 g) per day
- Vegetable oils: daily norm- one tablespoon ( olive oil and flaxseed is better than others).
- Nuts: because of high calorie content you need to limit this product to 30 g per day. This is a handful size serving. small child or several nuts (for example, exactly 7 whole walnuts).
- Sweets: confectionery, such as candies, milk chocolate, waffles, cookies, etc., it is better to exclude them from the diet altogether for those who want to lose weight. A serving of many people’s favorite summer treat—ice cream—should not exceed 50-80 g.
First instead of second
Should lunch include steak, pasta, salad and soup? In order for food to be better absorbed and for the body to digest it easier, it is better to eat it all separately.
This doesn't mean you need to eat less. No, you also need to eat your 2000 kcal or 1500 kcal per day. But not in three passes, but in 5-7. The number of meals is larger, but the portions are smaller.
For example, you can first eat a bowl of soup, and after a couple of hours meat with vegetables or vegetable stew. In this case, it is easier to calculate the volume of each dish, following the recommendations.
This approach will help you avoid overeating. Firstly, you will satisfy your hunger and give your body energy, and secondly, by reducing the intervals between meals, you will protect yourself from uncontrolled snacking.
Very often, if a person eats three times a day, he manages to become so hungry that he literally pounces on high-calorie food. Fractional meals help you better control your eating behavior.
The morning is more satisfying than the evening
But the serving size depends not only on the composition of the product. It is necessary to remember the time of day.
- In the evening, portion sizes should be reduced and eat low-calorie foods that the body can easily absorb.
- In the morning, on the contrary, you need to have a hearty breakfast so that you have enough energy to wake up, and on the way to work, and until lunch. For breakfast, you can combine proteins (meat, poultry, fish), carbohydrates (whole grain cereals, vegetables) and healthy vegetable fats(no more than 1 tsp). This will allow you to stay full longer and not indulge in starchy and sweet snacks.
Serving size by hand: how much to eat at one time
The most convenient way to determine how much food to eat at breakfast, lunch and dinner is by the size of your hand. In the old days for brewing healing drinks the amount of grass was measured by the patient's hand, in accordance with its size.
By looking at your palms, you can understand what size portion of the side dish and main dish will be ideal.
- 1 palm = 1 serving. This rule works for meat, poultry, fish, cheese and bread (thin pieces).
- A serving of porridge, corn, beans, durum wheat pasta is approximately a handful that can fit in the palm of your hand. A serving of fruit is also one handful. But the portion of vegetables need not be so strictly limited; you are allowed to eat two or even three handfuls at a time. Accordingly, a portion of meat and side dish should fit on your two palms.
- Dairy products are measured in fists. One portion - one fist.
- Now look at yours thumb. Its length is the size of a serving of sweets that you can eat in a day.
The main thing to remember is that eating heavily and overeating are different concepts. To avoid overeating:
- use small dishes and always add a little less;
- eat slowly. After 15-20 minutes, when the brain receives a signal of saturation, you will be able to assess whether you are full. And if not, add more.
Hello, my dear readers. Eat 5-6 times a day, breaking up the diet - one of the most frequent advice everyone losing weight.
However, how to determine what portion of food the one suitable to lose weight ? How not to overeat at once and instead of getting the long-awaited plumb line on the scales, gain weight? The question is not as simple as it turns out.
By the way, about how to organize yourself , I already told you. Now it's time to figure out how much and what to put on the plate.
And before we start calculating portions, let's understand - what is a portion?
As the science of nutrition says, it is not specifically a plate of food, as some might think. The plates are different.
This is one conventional unit of one specific product (or type of product) - meat, pasta, fruits, vegetables, etc.
How much to put on a plate
It is always important to monitor the size of what you absorb, including with proper nutrition . Research shows that people do not always adequately estimate the amount of food they eat.
And, by the way, you can understand whether you are overeating by conducting a simple test, which I mention in the article.
And ways to measure a portion, several.
Using scales, spoons and glasses, as well as using the palm of your hand. The last one is the most popular and simplest. But not always applicable - for example, you wouldn’t measure soup with your palms, would you?
Pharmacy-like precision
Scales - this is probably the most expected way - will show the weight literally in grams . And the longest and most inconvenient.
But, if you want mathematical accuracy, then it may be useful to you, especially at first. True, you will have to outweigh everything you cook.
Kitchen scales should always be on hand. However, having filled your hand, as they say, after a while you yourself will be able to determine the required amount by eye.
It couldn't be simpler
The easiest way is to adhere to the “fist rule” - approximately this (one or two fists, everything is individual here) is the volume of our stomach on an empty stomach, if it is not distended.
Hence the need to put so much food in it so as not to stretch it. At the same time, of course, you shouldn’t deceive yourself, and after eating “one fist”, add another one to the plate.
Let me remind you that the easiest way not to overeat is to reduce the plate, and at the same time the spoon. A study conducted by Cornell University in the USA among nutrition experts confirms that even nutritionists can make mistakes about portion sizes. The group of experts was given plates and spoons different sizes, inviting them to help themselves to ice cream. As a result, those who had larger plates or spoons unknowingly put in 31% and 14% more ice cream, respectively, than those who had smaller cutlery.
Looking at the palm
This method is more complex, but more accurate compared to the previous one. And in fact, it’s very simple: you look at your palm and you know for sure which portion must have normal size.
Just let's make it clear that all weight measures here are taken without a slide. Well, now the main thing to remember is that the portion of food at one time is:
The protein product is the size of the palm of your hand. This is approximately 100 grams of meat (chicken or fish)
Complex carbohydrates – palm or fist
Potatoes, rice – front part of the fist (approximately 75-100g)
Vegetables (salads) – two palms folded together
Fruit – clenched fist (about 200g)
Fats – one phalanx of the thumb
Greens - do not confuse them with vegetables. All kinds of salads, dill, parsley and the like can be eaten without restrictions.
The palm and fingers are also suitable as “weight measures”. For example:
A teaspoon (corresponds to the size of your thumbnail) is 5 grams (for example, this is the amount vegetable oil in a day)
A tablespoon is already equal to 10 grams
A handful is equivalent to two tablespoons of liquid (so we found something to measure our soup with). In general, a serving of soup, as nutritionists say, is 150-200g, or a regular glass.
Nutritionists believe that to lose weight, a person needs to reduce the calorie content of their daily food by about 500 kcal.
And then his diet will be equal to:
two protein palms and one carbohydrate palm
three fists of fruits and vegetables
one phalanx of the thumb fat
Advice:As for me, it is completely inconvenient to measure using the palm of your hand - it is better to mentally divide the plate into 4 parts. Give a quarter to proteins, the other quarter to grains. And set aside half for vegetables and salads. Visual perception, by the way, is one of effective ways how to reduce your food intake. Often we don’t even notice how we eat a bag of chips or cookies, “carrying” one thing after another.
Determining the correct amount of food is described quickly, simply and clearly in this video:
This is mathematics, dear friends. What do you think about this? Do you use any of your own methods to determine portion size?
Quality quantity
Well, and most importantly, when you decide to take care of your figure, first of all, change not the size of the portions, but the quality of the products themselves.
Less fast carbohydrates– more slow, long-absorbing ones. A bowl of rich, rich soup is not at all the same as a plate of coleslaw.
The first one will quickly leave the stomach, and the fat will settle where it is not needed, but the second one will take a long time to digest and you won’t eat for a long time.
Even 100 g of meat baked in the oven is much healthier for the figure than the same 100 g, but fried in oil (although I do not recommend meat to my readers in mind).
From online reviews
“Fortunately, I was able to accustom myself to small portions, it was not easy, at first the body did not want to understand whether it had eaten or not. But I want to talk now not about this, but about my friend. She weighed, you won’t believe it, 200 kg, and in two years she was able to lose weight to clothing size 46. And she achieved this by reducing the portion size - she ate 300-350 g every 2 hours. She has maintained the weight for two years.”
What to remember
So, what important things did we learn today:
- You don't need a scale to determine your portion size correctly.
- Use the palm and fist method - these “gadgets” are always with you and will never let you down
- At the same time, do not forget about the quality of food.
Well, that's all I have for today. See you again in blog articles!
To lose weight, maintain health and strengthen your immune system, you need to eat right. Balanced complete diet will help avoid many health and appearance problems.
However, you need to pay attention not only to the composition of the menu, combinations of products, but also to the serving size.
On average, men should consume from 2400 to 2500 kcal per 24 hours, and women - from 1500 to 1800 kcal.
Important! The calorie content of the daily menu largely depends on the level of physical activity. If a person regularly engages in sports or heavy physical work, then he needs more calories. With a passive lifestyle, the portion of food should be reduced.
If a person eats 5–6 times a day, then the calorie content of one serving with proper nutrition will be as follows:
- women – from 250 to 300 kcal;
- men - from 400 to 480 kcal.
If a girl regularly engages in strength sports, then the nutritional value One serving is about 400 kcal; for an active man this figure increases to 550 kcal.
It is important to consider the ratio of beneficial nutrients in the diet:
- proteins – 30% of the total menu;
- complex carbohydrates – 60%;
- fats – from 5 to 15%.
Nutritionists have calculated the average optimal serving size for women - 250 mg, for men - 350 mg.
To accurately determine food portions, you need to purchase a kitchen scale. They are used to weigh each portion and its components separately.
Number of meals per day
Most nutritionists advise sticking to five meals a day, which gives you a feeling of fullness and energy. And they help get rid of the feeling of hunger between main meals.
You need to eat at intervals of 3 – 3.5 hours, then the body uses energy more efficiently. This style of eating accelerates fat burning, helps maintain muscle mass, and improves body contour.
A person should adhere to the following dietary regimen:
- Breakfast – 8 a.m.
- Afternoon snack – 11 o’clock.
- Lunch – 2 pm.
- Afternoon snack – 17.00.
- Light dinner at 20.00.
Important! For supporting water-salt balance You need to drink at least 2 liters of liquid per day. In this case, it is better to drink filtered water 30 minutes before a meal or 1.5 hours after it, so as not to stretch a full stomach.
What is the plate principle in the healthy eating model?
The plate model is a nutritional pattern that was invented by the Finns. It helps you eat right and get rid of extra pounds or keep fit.
This method works as follows:
- Take a plate with a diameter of 20 - 24 cm.
- Divide it into 2 equal parts, and then split one of the halves in half. Get 1 half and 2 quarters.
- Fill half with vegetables, 1 quarter with complex carbohydrates (buckwheat, barley, potatoes), 2 quarter with proteins (meat, fish, seafood, beans, soy products).
The weight of the vegetable half is 500 g. The products can be eaten fresh, boiled, stewed or steamed.
A serving of carbohydrates is 100 - 150 g (3/4 cup). Use such products without harmful sauces and gas stations.
The weight of protein foods, such as fish or meat, is from 80 to 120 g. Give preference dietary varieties, remove the skin.
will help support vital important functions body and lose weight.
Rule of hand
This method allows you to determine the volume of a single serving without using scales:
- A woman's palm is equal to 100 g of chicken fillet or fish.
- A woman's fist is a piece of meat or fish weighing 200 g.
- Thumb tip – 5 g of oil.
- A handful of a girl’s hand – 50 ml of liquid food or 1 serving vegetable salad, porridge, pasta.
The amount of nutrients in 1 serving can also be calculated using your hand:
- Egg whites – 1 palm.
- Vegetables, fruits - 1 fist.
- Slow carbohydrates – 1 palm.
- Fats – 1 phalanx.
According to this method, a person should consume 2 palms of protein, 1 palm of carbohydrates, 3 fists of vegetables and fruits, 1 palm of fat per day.
You can also measure the amount of liquid food with your hand. A woman's fist is equal to the size of 1 glass - this is approximately 200 g of soup without grounds.
This is interesting! The size of the fist is similar to the volume of the stomach. To avoid overeating, focus on this part of the body when determining your portion size.
The benefits and harms of fractional nutrition
With five meals a day, a person does not feel hungry, so the body needs less energy, and therefore calories. Then the calorie content of the daily diet is reduced by 15 - 20%.
Fractional nutrition means that a person eats food often, but in small doses. Then the food is digested faster, and useful material of these are better absorbed.
This style of eating relieves digestive organs, improves general state body. Therefore, such diets are often used for gastrointestinal diseases (gastritis, colitis, ulcers, etc.).
Small portions of food stabilize the concentration of glucose in the blood. When the level of this substance decreases, a feeling of hunger occurs, and this threatens overeating.
Fractional nutrition helps to get rid of excess fat, maintain shape, and increase muscle mass during training.
This style of eating has its negative sides:
- Fractional meals are not suitable for people who are emotionally dependent on food because they do not take breaks between meals.
- A person does not always manage to eat on time, especially if he works.
- In case of diseases of the pancreas, insulin resistance may develop on a fractional diet.
As you can see, this style of eating has virtually no drawbacks, except for individual intolerance or incompatibility with lifestyle.
Nutritionists and professional trainers say that serving size is the most important indicator which helps you achieve impressive results.
To lose weight and get healthier, you need to completely change your lifestyle, follow the rules, control portion sizes, as well as food compatibility. Skipping a meal is strictly prohibited, even if you have no appetite.
Kovalkov Alexey, nutritionist
Russia's leading nutritionist, author of a weight loss program and numerous publications on weight correction, says that the average size of an adult's stomach is 500 ml.
Food should occupy 2/3 of the total volume. That is, an approximate single serving of food is 350 - 400 g. This dose does not disrupt the functioning of the stomach and promotes the full production of enzymes and other important substances.
When a person consumes about 400 g of food, he is better able to absorb the necessary nutrients, while the risk of increasing adipose tissue is minimal.
The nutritionist claims that a portion of vegetables on a plate is reduced in the stomach by exactly 2 times after chewing. That is, 300 g of product equals 150 g of fiber inside. Therefore, the doctor advises his clients to eat a lot of vegetables.
Akmal Kadri, fitness trainer
A master of sports in all-around strength training advises adjusting food portions if necessary.
He argues that a person does not know how his body will react, so you need to remain flexible and change the serving size depending on your feelings and goals.
Yulia Bastrygina, nutritionist
- When switching to proper nutrition, gradually reduce the portion size.
- Use small plates to trick your brain. The same can be done with glasses.
- Develop the habit of not finishing the entire portion.
- Don't be distracted from eating so that your brain and body have time to process this information.
Do not use express diets to lose weight; along with your diet, you need to completely change your lifestyle. Fractional meals are most suitable for this purpose.
Useful video
How to correctly calculate the serving size of food? Find out the answer from the video.
Main conclusions
As you can see, the serving size is great importance. A man can consume 350 g of food at one time, and a woman - 250 g. Although, the amount of food consumed at a time depends on age, physical activity, characteristics of the body.
To calculate the serving size, you can use the rule of hand. Remember that a single dose of protein is the size of your palm, vegetarian food is the size of your fist, complex carbohydrates are the size of your palm, and fats are the size of your thumb. By following these rules, you will improve your body's functioning and improve your appearance.
The serving size depends on your individual needs, and you can measure the required amount of food not only using a kitchen scale. Kitchen scales are best option for those who have finally decided to take charge of themselves and their nutrition. If you don’t have scales yet, then in order not to put off your transformation until tomorrow, start focusing on other parameters, for example, on your own hands. Let's find out one how much is a portion? using the example of your own hands, cups and spoons.
Basic principles
So, measuring portions by hand does not mean that you can forget about control. Sooner or later you will have to face this. Yes, calories are not an objective indicator, but one of the few things that really helps you evaluate your own diet. Most obese people believe that they eat too little, and most overly thin people believe that they are literally overeating. Therefore, the first thing to do during so-called weight loss or weight gain is to increase control over calories and macronutrients, as well as over training and daily activity.
Next, any measurement, be it hands, cups or spoons, assumes that you will not overuse the height. That is, no slides, pyramids, although the temptation is great, and when good appetite One can only wonder how much food can fit in the palm of your hand.
How much is a serving of protein?
A portion chicken breast it's about 100-120g, about 4 ounces (113g), 24-28g protein. The serving size of chicken breast will be equal to the size of your palm, including the first phalanx of your fingers. This is a standard female portion. Active man training for set muscle mass, can eat two such servings of poultry at a time to get 50 g.
With fish things are a little different. As you know, fish has less protein than chicken, so the serving will be slightly larger - 140 - 170 grams, approximately 5-6 ounces and 24-30 grams of protein, and the serving size will be the size of your palm, including all fingers. With cottage cheese the same as with fish.
With eggs everything is much simpler. No hands needed here. One egg contains approximately 4-6 g of protein and 4-6 g of fat, removing the yolk, you remove the fat and partly the protein, leaving approximately 3.5 g of protein in one egg. For example, 1 whole egg and 3 whites will equal 16 g of protein.
How much is a serving of carbohydrates?
The number of servings and serving size completely depends on the purpose and KBZHU. As for servings of cereals, for example, one good handful (as much as will fit in your hand) of dry oatmeal, rice and buckwheat is approximately 25 g. Author Ekaterina Golovina As for the finished form, this is approximately the volume of your fist to the first line on the wrist. It is better, of course, to measure cereals and grains in dry form, since some of them cook well.
A serving of potatoes is one medium potato.
As for vegetables, it is better to measure with cups rather than with your hands. For example, one cup of vegetable salad equals one serving. In recipes, a cup is 150 ml, a mug is 250 ml. Of course, the number of servings can be increased depending on your fitness goal.
Once again, carbohydrates are the most individualized nutritional parameter, so their amount needs to be adjusted to your needs and goals, to your activity, but not to extremes.
As a starting point for difficult coals, you can use 2 handfuls for men, 1 handful for women for each large meal. Depending on your fitness goal, you should get 3 - 6 handfuls per day.
For example, for me a normal portion is two handfuls or 50 g in dry form, but now I eat starches only 2 times a day.
As for fruits, 1-2 handfuls per day - 1-2 fruits or similar volume of berries. Greens can be used in every meal.
How much is a serving of fat?
- the most important macronutrient, depends on them endocrine system. A portion of nuts also depends on the purpose and ranges from 15 to 30 g, vegetable oil - from a teaspoon to a tablespoon, avocado - from a quarter to a half, from one to two eggs.
A serving of fat is also a tablespoon of sour cream or a standard piece of fatty red fish. If you use your hand as a guide, the portion of fat (butter, nuts) is equal to the thumb of your hand. It is advisable to eat fats with every meal.
Let's summarize:
Proteins: 1 serving (palm to fingers for fish, palm to first knuckle for chicken, palm to first knuckle for meat) for women and 2 for men at each meal;
Fats: 1-2 servings (thumb - one serving) with each meal depending on the purpose;
Carbohydrates: 1 serving (a handful or a fist, a cup of vegetables) for women and 2 for men in each meal;
Fruits: 1-2 fruits per day;
Greenery: no limits.
You can see it more clearly in the following pictures. What I wrote is slightly different from the pictures, as are the nutritional requirements of training people.
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