We may eat bread, eggs, bananas, and milk every day, but we often overlook the recommended serving sizes. We risk overdosing on vitamins and minerals, endangering our health even further.
2 bananas per day
Bananas provide essential nutrients and fiber to the body. It is acceptable to consume two bananas per day as a snack. They may help with bloating, appetite control, and the replacement of processed sugars. According to experts, bananas are insufficient for breakfast. They’ll give you a quick boost at first, but you’ll soon be tired and hungry again.
7 eggs per week
It’s risky to eat many eggs, especially for people with heart disease. Specialists recommend up to one egg a day for most people and fewer for people with high blood cholesterol. If you’re generally healthy, 7 eggs per week should be fine.
1 teaspoon of salt per day
Adults should eat no more than 6 grams of salt a day — that’s around 1 teaspoon. And this amount should include all salty food that you consume, including cheese, salami, and chips.
Be careful about how much salt you give to kids:
- 1 to 3 years — 2 g of salt a day
- 4 to 6 years — 3 g of salt a day
- 7 to 10 years — 5 g of salt a day
- 11 years and over — 6 g of salt a day
3 cups of milk per day
Dietary guidelines recommend that adults should drink 3 cups or 732 ml per day of milk to get the most benefits and avoid problems. However, be careful if you’re intolerant of it.
One and a half tablespoons of olive oil per day
One and a half tablespoons of olive oil per day will be a great bonus for your health. Be careful how you consume it. When olive oil is cooked at high heat, it loses its benefits.
6 teaspoons of sugar per day
Researchers suggest consuming no more than 6 teaspoons of sugar per day for most women. Men can eat up to 9 teaspoons.
If you drink one can of a sugar-sweetened drink per day without cutting back on calories elsewhere, you can gain up to 15 pounds over 3 years.
3 cups of black tea
9 different studies suggest that drinking 3 cups of black tea on a daily basis reduces the risk of stroke. Still, be careful with this beverage and the amount of caffeine you ingest if you have insomnia or other individual contraindications.
4 cups of black coffee per day
Several studies suggest that drinking 4 cups (945 ml) of coffee a day is safe for most healthy adults. People who drink up to 4 cups of it daily have a way lower chance of developing any kind of liver disease. However, it doesn’t mean that you need to start drinking it if you don’t tolerate it or have other medical issues.
1 orange per day
One orange can provide enough vitamin C for one day. Eating it in large quantities may give you gastrointestinal symptoms, so avoid eating oranges at night.
6 slices of bread per day
Dietary guidelines say that a “healthy” 1,800 to 2,000-calorie diet can include 6 slices of bread a day. This includes up to 3 slices of “refined-grain” white bread.
