How much food do girls eat normally

The daily intake of staple food for girls varies from person to person, and it is usually recommended to have 1-1.5 bowls of rice with about 100-150 grams per meal, which should be adjusted based on weight, activity level, and metabolic status. Women who engage in light physical activity and weigh around 50 kilograms have a daily staple food intake of about 200-250 grams of raw rice, which is cooked to about 400-500 grams. Students or office workers may need to reduce their intake to 150-200 grams of raw rice, while regular exercise or manual labor may require an increase to 250-300 grams. The main food intake should be accompanied by high-quality protein and vegetables to avoid excessive intake of single carbohydrates that can cause blood sugar fluctuations. Whole grains such as brown rice and oats can replace some polished rice and increase dietary fiber intake. Women with special metabolic needs need personalized adjustments. Pregnant women need to increase their daily staple food intake by about 50 grams after mid pregnancy, and by 75 grams during lactation. Polycystic ovary syndrome or insulin resistance patients should control the proportion of refined carbohydrates and replace them with low glycemic index foods. People with weak gastrointestinal function can divide their three main meals into 5-6 small meals. After long-term dieting, the diet should be gradually increased from a small amount to avoid gastrointestinal discomfort.

It is recommended to use the fist method to estimate the main food intake for a single meal, and the volume of cooked rice is about 1-1.5 fist sizes. Observe satiety, if there is still hunger 20 minutes after eating, you can add a small amount of food. Regularly monitor changes in body fat percentage and waist circumference, and adjust the proportion of staple food intake in a timely manner. Before menstruation, it is advisable to add 50-100 grams of staple food to alleviate discomfort, but it is necessary to avoid high oil and high sugar processed staple food. If postprandial drowsiness, bloating, or abnormal weight fluctuations occur, a nutritionist should be consulted for a dietary assessment.