What Makes A Portion of Fruits and Vegetables?

Portions

The recommended portion per meal for fruits and vegetable is 2 & 5 respectively. It may be consumed in a variety of ways. For instance, adding extra vegetables to a soup, or on your pizza topping. Unfortunately, the meals sold at commercial eateries such as kuey teow soup and nasi lemak are only rich in carbs whereas the vegetables served does not even account for a portion. That is the typical Malaysian diet.

For a healthier diet, try making your own meals whenever you can and go for a more vegetarian-style dishes. When your eating out and have no other options, opt for more vegetables and drain the gravy off as it accounts for high amount of oil and seasonings. Rice (reffering to economy aka mix-rice).  serves as good filter as you eat allowing the gravy be drained out though it may sound outrages as it seems but it works for me rather than choosing to eat the dishes only without the rice.Though you'll waste some food but a liitle wouldn't matter.

  

A handful of Acai Berries

1 small glass = 125ml of fruit or vegetable juice

1 medium-size piece of fruit = An apple, orange, pear, peach or banana.

2 small pieces of fruit = plums or small mandarins.

A handful of very small fruits = cherries, grapes or berries

3 pieces of dried fruit = apricot or figs

1 cup of canned fruit or vegetables

½ cup cooked vegetables

1 cup of salad or raw vegetables (minimal oil is best)

Source: Reader’s Digest, 2009

As a reminder, minimal oil, animal saturated fats, sodium and any chemical preservatives and colouring should always be the rule-of-thumb in one’s diet.