Fruit and Vegetables - ratio of portions

Nutritionists recommend eating between 5 and 13 servings of fruits and vegetables a day, but for most people it is not clear as quantity.

So we decided to raise the curtain of this food secret.

Recommended doses of fruits and vegetables vary by age, sex, physical activity and overall health. Only dietitian can analyze these indicators and recommend appropriate number of servings per day basis.

We will disclose how much is hidden behind the mysterious "a portion":

- 1 small apple = 1 serving

- ½ cup chopped raw fruit / vegetables = 1 serving

- 1 large orange = 1 serving

- 1 cup green leafy vegetables = 1 serving

- 1 banana = 1 serving

- 1 small bell pepper = ½ portion

- ½ cup berries or grapes = 1 serving

- ½ cup cooked squash = 1 serving

- Etc.

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Tips for burning calories lazy

Here's how to burn extra calories even when traffic is not your favorite thing, but your work requires almost all day sitting at the computer.

1. Shape your thighs while sitting - it is therefore necessary to collapse the legs to an angle of 90 degrees. One after another knee lift, with a maximum height of the desk. When the foot touches the desk, back to starting position. With each leg movement makes it 10 times in four series;

2. To shape the abdomen in the sitting position necessary to bend your abdominal muscles for a few seconds and relax. You'll love the results soon;

3. Talks are also a way to burn calories - as you do not believe you are talking, you waste energy, and thus forest and calories;

4. If you want to lay hands sort - this is an ideal way to deal with skin that hangs just above the elbow and is causing much anxiety and unpleasant emotions;

5. Rolling chair do you ensure that cost many, many calories. For this purpose it is necessary, however no additional persons to hinder movement.

With all these tips you want to say that the burning of calories even in your office or home is possible as long as you wish.

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