karthick

1. Consume vegetables, fat, and protein. At every meal, try to include a variety of foods. Your meals should contain protein, fat, vegetables, and complex carbohydrates to keep your plate balanced. The Dietary Guidelines for Americans 2020–2025 recommend the following serving sizes for each age group:Reliable Source type of foodChildren 2 to 8 years old, 9 to 13 years old, and adults 14-18 Protein 5 to 7 ounces2-5.5 oz 4-6.5 oz 5-7 oz Vegetables 2-5 cups 1-2.5 cups 1.5-3.5 cups 2.5-4 cups wholesome oils22 to 44 grams15-24 g 17-34 g 24-51 g Grains 5-10 oz 3-6 oz 5-9 oz 6-10 oz Protein Consuming the correct quantity of protein is crucial to maintaining muscle mass while dieting.