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Posts Tagged ‘Vegetables’

how many times have we read in the diets the number of servings of food we take, and we have not known what exact amount nutritionists refer to the word ‘serving’? Do not know about you, but I spent several times, so I’ve decided to compile a list of the types of food and rations and its equivalent in grams. For everyone to understand.

Fruits: a much-needed food, which we always say we take 3 servings a day. Well, one serving of fruit is usually equal to about 170 or 180 grams, that is, a medium piece.

Vegetables: with each serving of vegetables diet advise us; know that a dish is equivalent to about 140 or 150 grams.

Carbon idratos: this measure in grams is more difficult, since it depends entirely on what type of carbohydrate we consume. Nutrition experts advise from 4 to 6 servings of carbohydrates which, for example, equivalent to two slices of bread (30 to 60 g), a normal potato (200 g) rice 3 tablespoons (60 grams) 6 tablespoons of macaroni or spaghetti (60 g), or 6 tablespoons of vegetables (90 g).

Meat, cheese, eggs and fish: A serving of meat is about 120 or 130 gr (always lean, healthier) to 140 or 160 g of fish, 2 eggs and a piece of cheese between 60 and 80 grams.

Dairy: one serving of dairy (milk and yogurt), equivalent to drinking a glass of milk 200 g, or 2 yogurt, 250 grams.

Fats: the experts recommend 4 to 6 servings, especially olive oil and nuts. A serving is a tablespoon of oil, 10 grams, and also amounts to 16 grams of nuts.

Women who take high doses of vitamin C are at increased risk of developing age-related cataracts, according to a study in Sweden. Among some 24,600 women studied over eight years, who consumed a dose of 1,000 milligrams of vitamin C regularly or occasionally were 25 percent more likely than those who did not use the supplement to cataract were excised.

The risk was even greater in users of extra vitamin C for 10 or older or aged 65 or over, or taking hormone replacement therapy or corticosteroids. But in the American Journal of Clinical Nutrition, the team Alicja Wolk of the Karolinska Institute in Stockholm, warns that the apparent relationship between vitamin C and risk of cataract excludes vitamin C from fruits and vegetables.

Instead, the study assessed the risk of cataract associated with high doses of vitamin C supplements common in Sweden. According to the authors, the results support previous findings.
59 percent of women 49 to 83 years in good general health reported using a dietary supplement. 5 percent of them said to take only vitamin C and 9 per cent multivitamin with 60 milligrams of vitamin C. Read the rest of this entry »