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Dinner is often said to make the body fat. That's why most people who are in the process of losing weight are usually reluctant to eat dinner. In fact, dinner has unexpected benefits, you know! In order to keep your daily food intake balanced, how much is the right portion for dinner?
What is the ideal dinner portion?
One of the benefits of dinner is that it can contribute a number of energy to the body. Especially because for the next few hours, to be precise until you have breakfast the next morning, the body will not get any food and drink intake at all.
Yes, even though you are sleeping, your body still needs a sufficient supply of energy to be used as fuel. This is one of the reasons why you can suddenly wake up in the middle of the night and feel hungry.
If you are worried that you will gain weight because of too much dinner, you should know the ideal portion. Dr. Samuel Oentoro, MS, Sp.GK, as a clinical nutrition specialist at MRCCC Siloam Hospitals, explained about the proper dinner portion rules.
According to him, the distribution of daily meal portions is around 20-30 percent for breakfast, 40-50 percent for lunch, and 20-30 percent of the total daily calorie requirement for dinner.
Furthermore, this way, if your calorie needs are 2000 calories per day, your approximate dinner portion should be 20-30 percent.
In other words, aim for a maximum portion of your dinner to be around 600 calories. However, this standard daily dinner portion is not immediately hitting the same rate for everyone.
The reason is, everyone has a different age, weight, height, and level of physical activity. Some of these things should become a reference in determining the daily meal portion.
So, make sure you readjust your age, weight, height, and daily physical activity to get the ideal dinner portion.
To make it easier for you to calculate your daily calorie needs, Hello Sehat provides a Calorie Needs Calculator that you can use by clicking on the link.
Example of a dinner menu according to calorie needs
Quoting from the Balanced Nutrition Guidelines according to Permenkes No. 41 of 2014, half of the contents of your dinner plate should contain fruits and vegetables. However, the portion of vegetables must be more than fruit.
Meanwhile, the other half of the plate can be filled with staple foods and side dishes. Staple foods usually have basic ingredients in the form of carbohydrates, and side dishes that contain lots of protein. Either animal protein or those of animal origin, or vegetable origin from plants.
If this is combined with a 600 calorie dinner portion according to your 2,000 calorie needs per day, here's an example of your dinner menu:
- White rice: 135 grams (gr)
- Chicken meat stir: 37 gr
- Pepes tofu: 20 gr
- Vegetable lodeh: 100 gr
As an illustration, here is an illustrative example of the distribution of portions in one meal:
Source: Sains Kompas
One serving plate should be filled with a variety of sources of carbohydrates, protein, vitamins, minerals, and a little fat.
Launching from the Indonesian Ministry of Health, this is because there is no type of food that contains all the nutrients needed by the body. Therefore, eating a variety of foods is very necessary to meet the needs of the body every day.
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