Dietary ration: Does it differ according to gender, age and health status?

Serving

Determining the serving size is one of the necessary steps that are recommended to be applied during a healthy diet. The nutritional portion is defined as the standard amount of food from different groups and is determined using standard cups and spoons. It is commonly used in the diet known as MyPlate. In Nutrition Facts on Canned Food and other nutritional products, there is a term similar to the portion of food, which is Portion size, but it differs from the food ration, as it is the amount that a person chooses to eat and is not necessarily equal to the portion The food is in the amount, and the food ration can be guessed by the portion by comparing it with the sizes of familiar things around us, especially in the absence of standard cups and spoons, for example, a hand fist or a baseball ball equals a cup, and a tennis ball is equivalent to half a cup and the size of the palm equals 3 ounces and a thumb One tablespoon and the size of the top of the index finger is a teaspoon.

Does the portion differ according to gender?

It is not easy to determine the amount of the food ration, as it varies according to many factors, including the difference between the gender and the gender between a male or a female, in addition to age, as shown in the following lines, and the size and level of activity. Dietary habits between countries,

With regard to gender, there is a difference in the proposed rations between the two genders due to the difference in the recommended calories between them. The suggested daily rations for both men and women age 51 years and over who exercise less than Half an hour of exercise per day:

• Men : 3 cups dairy / 2.5 cups veggies / 2 cups fruit / 6 ounces of grains i.e. at least 3 ounces of whole grains / 5.5 ounces Protein
• Women : 3 cups dairy / 2 cups veggies / 1.5 cups fruit / 5 ounce grains i.e. at least 3 ounces of whole grains / 5 ounces protein

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Does portion differ according to age?

The answer is yes, as the amount of food ration varies for each food group with different age groups starting from one year and up to the age of 12 years and over, which is explained by the following points:

• The ration of vegetables: From 1-3 years 1/4 cup / 4-5 years 1/3 cup / From 6-12 years 12 cup / of 12 years and over half a cup
• The ration of fruits: From 1-3 years 1/4 cup / 4-5 years 1/3 cup / From 6-12 years Half a cup / From 12 years and over Half a cup 
• The nutritional ration of grains: from 1-3 years half a slice of bread or a quarter cup / from 4-5 years half a slice of bread or half a cup / from 6-12 Years of a slice of bread or half a cup / from 12 years and over half a slice of bread or half a cup 
• The ration of meat: From 1-3 years 1/4 cup / 4-5 years 1/3 cup / From 6-12 years Half a cup / From 12 years and over half a cup. 
• The nutritional ration of milk and its products: From 1-3 years 1 نصف2 cup / 4-5 years 3 cups / From 6-12 years 1 cup / From 12 years More than a cup

As for age, activity decreases, and muscle mass, the body's energy needs become less, while its needs of the nutrients themselves remain, and may even increase at such a critical age stage. Elderly who are over 65 years of age, as indicated in the following points:

• The ration of vegetables and legumes: 75g equivalent to half a cup of cooked vegetables, lentils, beans, or peas.

The nutritional portion of fruits: 150 grams equivalent to one apple or a medium banana, or two kiwis or a plum.

The nutritional ration of grains: equates to a slice of bread or half a cup of cooked grains, preferably more than half of the number of whole grains.

The ration of meat: It includes red meat, poultry, fish, eggs, nuts, seeds, and legumes, equivalent to 65 grams of cooked meat.

The nutritional portion of milk and dairy products: equates to a cup of milk or 3/4 cup of coffee curd.

Does the portion differ according to health status?

The nutritional ratio is a standard, fixed amount in all health conditions. It helps to adhere to a healthy lifestyle or to follow a disease-specific diet. According to the Stanford Cancer Center, proper nutrition is an essential part of the cancer treatment plan a> and its prevention, and the center advises planning meals based on the food pyramid food pyramid recommended by the American Dietetic Association to achieve the conditions for proper nutrition, and the food pyramid depends on eating a certain amount and number of food rations For different food groups as shown below:

• Carbohydrate Group: The base of the pyramid and suggested portions 6-11, for example, a slice of bread, half a cup of pasta or cooked grains, 1/3 cup of rice, or 4 -6 biscuits
• Fruit Group: Suggested servings 2-4, such as 1/2 cup fresh or canned fruit or 1/4 cup dried fruit.
• Vegetable Group: Suggested servings of 3-5, such as 1 cup fresh vegetables or 12 cups cooked.
• Dairy Group: Suggested servings of 2-3, for example, 1.5-ounce natural cheese, 2 ounces processed cheese, or half a cup of ice cream.
• Meat and meat alternatives group: Suggested servings of 2-3, for example, one egg, a handful of nuts, or two tablespoons of peanut butter.
• The group of sweets and fats: They should be eaten in small quantities, such as a plain donut, a teaspoon of sugar or honey, or a teaspoon of oil or mayonnaise.