Hello everyone, I hope you all are doing well. Welcome to a new blog. 

We measure the quantity of rice, lentils, flour when we prepare food but do you know that you can also measure the amount of nutrients with the help of your hands if not then do read this blog. 
When we have to reduce weight most of us reduce the amount of food intake. This might help in reducing weight but the body starts to become weak. If the amount of food is reduced  by doing some  measurements and according to the needs of the body then the body gets the required nutrient and the weight can also be controlled. The main components of our diet are -

Carbohydrates - 1 gram of carbohydrates give four calories. Cereals, fruits and vegetables contain carbohydrates.
Protein - Milk and other diary products and  lentils contain protein. Protein provides four calories per gram. It is said “your palm is your protein serving”.
Fat – Fat provides 9 calories per gram. Have butter, oil, ghee, cheese, mayonnaise etc. equal to the tip of your thumb. It is equal to one teaspoon. 

How much food should one eat 

An adult can have this proportional of food -

Carbohydrates - 55 to 60% of the total energy should be from carbohydrates. 

Protein - 15% should be from protein. 

Fat- 25 to 30% should be from fats. 

Four to six part of your food should have cereals and lentils. 

Eat one to two fruits everyday. One part of fruit is almost of 100 grams like an apple, banana, orange, watermelon or papaya slice. Fruits contain less calories but have more vitamins, minerals, antioxidants and fibre. 

It is advised to eat two to four parts of vegetables. One part of vegetable is of 100 grams. Add one cup of raw vegetables like carrot, brocolli and leafy vegetables such as spinach. Have half a cup of cooked vegetables and ¾ cup of vegetable soup. 

You can have one cup of milk, 30 to 40 grams of cottage cheese, 150grams of curs and 30 to 35 grams of cheese daily. 

15 grams of nuts and seeds can be eaten daily. 

This quantity is for any healthy individual. If the person has any health related issues then it is advised to consult with the doctor before making any changes in the diet. 

Thank you so much for reading this blog and if you found it useful then do like and share your feedback in the comment section below.