Nutrients and portion size

[fiamma]

Just read this on the BBC website, which in turn is taken from the Vegan Society:

http://www.bbc.co.uk/food/vegetarian_and_vegan/veganproteins.shtml#what_to_eat_every_day

What to eat every day:


2 to 4 servings of vegetables, plus 2 to 3 servings of vegetables from the 'green leafy' sub-group
6 to 10 servings of bread, pasta, rice and fortified cereals
2 to 3 servings of beans, pulses and protein foods
1 to 2 servings of nuts and seed
2 to 3 teaspoons of oils and fats
1 to 2 servings of fruits, plus 1 to 2 servings from the dried fruits sub-group
3 servings from the fortified non-dairy sub-group (such as soya milk)
8 glasses of water daily (more if very active)
What do they mean by a "portion" exactly? I'm a little confused :confused: because it doesn't seem to say on the website. And how about sea vegetables? And what are the best "green leafy" veggies to eat for iron?

[Tray]

visto che sei di bologna ti scrivo in italiano, una porzione mi sembra che sia una tazza da caffè o per esempio nel caso della frutta un frutto
per quanto riguarda il ferro le cose migliori sono i legumi a quanto ne so

[fiamma]

Ciao Tray! grazie della risposta! Allora una tazza da caffè espresso, dici? Però non è tanto chiaro... :confused:

For the non-Italian speakers, would an espresso cup be about right?

[Tray]

il mio libro di cucina vegan utilizza lo stesso sistema delle porzioni

Cereali: da 6 a 11 porzioni al giorno, una porzione equivale a
pane --> una fetta
cereali pronti--> 1 cucchiaio
pasta cotta --> 1/2 tazza
germe di grano --> 2 cucchiai
altri cereali --> 1 cucchiaio circa

Verdure: 3 o più porzioni al giorno una porzione equivale a:
Ortaggi --> 1/2 tazza
Insalata --> 1 tazza
Succo --> 3/4 di tazza

Frutta: 2 o più porzioni al giorno, una porzione equivale a:
Grande (mela, banana, etc..) --> 1 frutto
Piccola --> 1/2 tazza
In succo --> 3/4 di tazza
Frutta secca --> 1/4 di tazza

Latte di soia e tofu fortificati: da 6 a 8 porzioni al giorno, una porzione equivale a:
Latte di soia fortificato --> 1/2 tazza
tofu fortificato --> 1/4 di tazza

Legumi: 2 a 3 porzioni al giorno, una porzione equivale a:
Cotti --> 1 tazza
Tofu o tempeh --> 1/2 tazza
Sostituti della carne --> 1 bistecca o hamburger
burro di noci o semi --> 3 cucchiai
Noci e semi --> 1/4 di tazza
Latte di soia --> 2 tazze

[fiamma]

Grazie Tray! Ma mi confonde ancora la dimensione della "tazza" - dal elenco che hai scritto, mi sembra quasi che faccia riferimento alla tazza all'americana, che per altro non so mai a che cosa equivale in termini metrici. A quanti ml equivale? Grazie infinite, davvero!

[Tray]

si la tazza è sicuramente quella americana visto che si sono basati sulla Dietary Guidelines for Americans

[Roxy]

Heya. Would you guys mind if I asked you to carry on this topic in English and possibly re-publish what's already been posted in English?

I'm really interested to know what your findings are, and I'm sure there's lots of other people here who would be interested too :)

[veggiegirl3]

Here's what I think the portion sizes are:
Serving of fruit:
-1 medium piece, whole
-3/4 c juice

Bread serving:
-1 slice of bread
-1/2 c cooked grain or pasta
- 1 oz cereal

Vegetables:
-1 c raw
-1/2 c cooked
-3/4 c juice

Protein:
-1/2 c tofu
-1 c. beans

[Roxy]

Thanks Veggiegirl :)

[Tray]

Cereals: 6 to 11 servings a day, a serving is:
Bread --> a slice
Ready Cereals--> 1 spoon
cooked pasta --> 1/2 cup
grain germ --> 2 spoons
other cereals --> 1 spoon

Vegetables: 3 or more servings a day, a serving is:
Vegetables --> 1/2 cup
salad --> 1 cup
Juice --> 3/4 cup

Fruits: 2or more servings a day, a serving is:
Big (apple, banana, etc..) --> 1 fruit
Little --> 1/2 cup
In Juice --> 3/4 cup
Dried Fruits --> 1/4 cup
Fortified soya milk and tofu: 6 to 8 servings a day, a serving is:
Fortified soya milk --> 1/2 cup
Fortified tofu --> 1/4 cup

Legumi (I don't know the word, it's beans and so on): 2 to 3 servings a day, a serving is:
Cooked --> 1 cup
Tofu or tempeh --> 1/2 cup
Meat substitutes --> 1 steak or 1 hamburger
nuts and seeds butter --> 3 spoons
seeds and nuts --> 1/4 cup
Soya milk --> 2 cups

the cup is the american one, so a big one

[Tigerlily]

Thanks! I guess I get a lot of grains, if a serving is just a spoonful. :)

[Roxy]

Thanks Tray :)

[fiamma]

Hi Tray,
"legumi" are "legumes" in English. Thanks for all the info. But can anyone please tell me how big the American cup is in metric terms? It's driving me mad and has been for years :D

[veggiegirl3]

Hi Tray,
"legumi" are "legumes" in English. Thanks for all the info. But can anyone please tell me how big the American cup is in metric terms? It's driving me mad and has been for years :D

One cup= 250 mL

I just figured that out myself. There are 16 ounces in 1 cup, and 1 Tablespoon=1 ounce, or about 15.5 mL. I know you guys use cups, but what do you use instead of Tablespoons, teaspoons, ect?

[Tray]

we use too tablespoons and teaspoons

[DancingWillow]

One cup= 250 mL

I just figured that out myself. There are 16 ounces in 1 cup, and 1 Tablespoon=1 ounce, or about 15.5 mL. I know you guys use cups, but what do you use instead of Tablespoons, teaspoons, ect?

As far as I know, 1 cup=8 oz and about 2 tablespoons=1 oz. I'm not sure of the metric conversions, however.

[fiamma]

Hi,
just wanted to apologise to everyone for the posts in Italian.

[twinkle]

It was fine by me, I enjoy reading it even if I don't understand most of it :)

[Tray]

fiamma, you don't have to apologize, it's my fault..
Excuse me if i started to talk italian but i couldn't resist:(

[fiamma]

I couldn't resist either! Sorry everyone! But it was so great to talk in Italian to a vegan... I don't have any Italian vegan friends:(

[Tray]

we're a minority here and the english-speaking vegans are trying to put us down:mad:
naturally i'm jocking;)

[veggiegirl3]

As far as I know, 1 cup=8 oz and about 2 tablespoons=1 oz. I'm not sure of the metric conversions, however.

Ah! You're right!

[DoveInGreyClothing]

That is a lot of food! Well it looks a lot written down...