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Notes of the Portions Class, Milk and Yogurt, 1 Portion (6g protein), 1…
Notes of the Portions Class
Milk and Yogurt
Non Fat
0,2-0,3%
Semi fat
1,5%
Fat
3%
1 glass milk = 2 solid yogurts (Weight)
100g milk = 100g yogurt (Nutritional Values)
1 Portion (6g protein)
Raw Fish or Meat
30g
Eggs
50g
Cooked Fish or Meat
25g
1 Portion
10g Oil
15g Butter
1 Portion (6g Protein)
Cooked
80g
3 portion of cooked meat < 1 portion of cooked pulses (weight)
Raw
25g
1 portion
Raw
180g
Cooked
140g
Olive Oil
Monounsaturated fatty acids
Coconut and Palm Oil
Saturated Fat
Margarine
Has trans fatty acids :warning:
1 portion
160g
Milk and Dairy Products
2-3 Portions
Meat, Fish and Eggs
4 Portions
Fats
3 Portions
Cereals and Starchy Vegetables
7-9 Portions
Vegetables
4 Portions
Fruits
3-4 Portions
Dairy Products
2-3 Portions
Meat, Fish and Eggs
1,5-4,5 Portions
Fats
1-3 Portions
Cereals and Starchy Vegetables
4-11 Portions
Vegetables
3-5 Portions
Pulses
1-2 Portions
Fruits
3-5 Portions
Pulses
1-2 Portions
Meat, Fish and Eggs
Fat
Pulses
Vegetables
Fruits
Ideal Number of Portions per Day for our Age
Milk and Dairy Products
Recommended Number of Portions in General