Eat 400 grams of fruits and vegetables, it’s not as difficult as you think.

Eat 400 grams of fruits and vegetables, it’s not as difficult as you think.

Based on the recommendations of public health and health science agencies, as well as a lot of research at this time. In terms of eating fruits and vegetables, if you can consume up to 400 grams a day, you can reduce the risk of developing many chronic non-communicable diseases, which we probably already eat fruits and vegetables, but how much does 400 grams of fruits and vegetables look like, because we don’t weigh all the fruits and vegetables we eat each day before eating, right?

Then let’s try to arrange the food to focus on vegetables. Then let’s try to see if 400 grams of vegetables and fruits can actually be done.

• From the beginning, I used to eat normal chicken rice, there was only one vegetable in the dish, which was “cucumber”, which if you only ate 2-3 pieces, you will get about 30 grams of vegetables, we came to ask for more cucumbers, which Hia chicken rice shop did not have a black heart, gave about half a cucumber, gained about 50 grams, and we also don’t forget to stick bananas to eat a little after meals, you will get another 50 grams of fruit weight (100 grams in total).
• Originally, I ate sticky rice with Thai papaya and pork larb, which originally only ate pork and sticky rice, but hardly got any vegetables. And don’t forget to eat fresh vegetables with pork larb, including lentils. We have got at least 90 grams of vegetables, and if you find a fruit at the end of the mouth, you will get about 120 grams of fruit (210 grams in total).
• In the afternoon before work, I might eat another half a bag of pineapples that I collected from lunch (I got 120 grams of fruit).
• What should I eat in the evening, have vegetables? Don’t think too much, go straight to the dumpling noodle shop, order a special order to add Cantonese, you will get about 50-80 grams of vegetables, don’t forget to ask for meat red pork, don’t focus on it, you can reduce the fat in the food a little more. This fruit meal If you want to eat bananas like in the morning (100-130 grams in total).

In conclusion, 190 grams of vegetables and 340 grams of fruits have been obtained, for a total of 530 grams. The principle of eating vegetables and fruits to be complete is based on the simple principle of “three to four vegetables a day, with all fruits at every meal.” We will rely on the estimate from the weighing equipment. To estimate the amount of vegetables and fruits, we try the practice of “add vegetables if you can, eat fruits to wash your mouth”. Change a little bit and focus more on looking for fruits and vegetables to eat. You can now eat 400 grams of fruits and vegetables according to the Healthy Behavior Guidelines.

References : Thai Exchange Food List, Journal of The Thai Dietetic Society volume 24 Special Edition January – December 2004.