How to do the Rainbow Diet
In applying the Rainbow Diet, fruit and vegetable consumption is key. Nevertheless, it does not mean you are absolutely forbidden to eat animal products such as meat and cheese.
As stated by nutrition expert Jansen Ongko, MSc, RD, rainbow diet still encourages the consumption of animal products such as meat, eggs, milk, cheese, and others.
“In principle, the rainbow diet recommends consumption of varied and balanced food, so that in addition to eating colorful foods, it is also advisable to keep eating foods that are sources of protein, carbohydrate, and fat,”
To more easily determine the portion of the consumption of protein, carbohydrates, fats, and vegetables, experts explains that you can use the standard hand size.
“The benchmark of hand measurement is an easy way to determine the amount of portions to consume food, both fruit and vegetables, as well as other food sources,”.
For men, for example, the recommended protein menu is the size of two palms segments. As for carbohydrates as much as two palms segments. For fat, it is recommended consume as much as the size of two thumbs only. However, for vegetables, men are advised to consume a minimum size of two fists.
Slightly different from the portion of men, women are encouraged to eat protein with the size of one segment of the palm of the hand. For fat, the portion of women are equally two thumbs only.
“For woman’s carbohydrates, consume just one segment of the palm. Then for vegetables, like in men, a minimum size of two fists,” said nutritionist from California State University, Los Angeles.
Jansen said that, if done properly then the rainbow diet can actually meet the recommended balanced diet. Because rainbow diet not only encourage the consumption of plant-based foods such as fruits and vegetables only, but also other food sources.
“In addition, the rainbow diet also aims to meet the body’s daily fiber requirement of 25 grams / day.” So are you interested to try the rainbow diet?