tai
Tervisliku toitumise informatsioon
Portsjonite arvud toidugrupiti vastavalt soovituslikule energia (kcal) tarbimisele päevas
Tutvu ka portsjonite suurustega
| Kcal päevas | 1400 | 1600 | 1800 | 2000 | 2200 | 2400 | 2600 | 2800 | 3000 | 3200 | 3400 | 3600 |
| Teraviljatooted ja kartul | 5–6 | 5–7 | 6–9 | 7–9 | 8–10 | 8–12 | 10–14 | 10–14 | 11–15 | 11–16 | 11–17 | 12–19 |
| leib (sai) | 2–3 | 2–3 | 3–4 | 3–4 | 4 | 4–5 | 4–6 | 4–6 | 5–7 | 5–7 | 5–8 | 5–9 |
| pudrud, riis makaronid jt | 2–3 | 2–3 | 2–4 | 2–4 | 3–5 | 3–5 | 3–6 | 3–6 | 4–6 | 4–6 | 4–7 | 4–7 |
| kartul | 0,5 | 1 | 1 | 1–2 | 1–2 | 1–2 | 1–2 | 1–2 | 2 | 2–3 | 2–3 | 2–3 |
| Köögiviljad, puuviljad ja marjad | 6–7 | 6–8 | 6–8 | 6–8 | 7–9 | 7–9 | 7–10 | 9–13 | 10–15 | 11–15 | 11–18 | 12–20 |
| köögiviljad | 3–5 | 3–5 | 3–5 | 3–5 | 4–6 | 4–7 | 4–7 | 6–10 | 7–12 | 7–12 | 8–14 | 8–15 |
| puuviljad | 2–3 | 2–3 | 2–3 | 2–3 | 3 | 3 | 3 | 3 | 3 | 3–4 | 3–5 | 3–5 |
| Piimatooted | 2 | 2–3 | 2–3 | 2–3 | 2–3 | 3 | 3 | 3 | 3–4 | 3–4 | 3–4 | 3–4 |
| Kala, muna ja liha | 3 | 3 | 3 | 3-4 | 3-4 | 3-4 | 3–4 | 3–5 | 4–5 | 5–6 | 5–6 | 5–6 |
| kala | 1–2 | 1–2 | 1–2 | 1-2 | 1-2 | 1-2 | 1–2 | 1–2 | 1–2 | 1–2 | 1–2 | 1–2 |
| linnuliha, liha, maks | 1 | 1 | 1 | 1–2 | 1–2 | 1–2 | 1–2 | 1–3 | 2–3 | 2–4 | 3–4 | 3–4 |
| muna | 0,5 | 0,5 | 0,5 | 0,5 | 0,5 | 0,5 | 0,5 | 0,5 | 0,5 | 0,5 | 0,5 | 0,5 |
| Pähklid, seemned ja õliviljad ning lisatavad rasvad | 3–4 | 4–5 | 4–6 | 6–7 | 7–9 | 9 | 9 | 11 | 11 | 12–13 | 12–13 | 13–14 |
| seemned, pähklid | 1 | 1 | 1–2 | 1–2 | 2–3 | 2–3 | 2–3 | 2–4 | 2–4 | 2–4 | 2–4 | 3–4 |
| õliviljad, muud lisatavad rasvad | 2–3 | 3–4 | 3–4 | 5 | 5–6 | 6–7 | 6–7 | 7–9 | 7–9 | 9–10 | 9–10 | 10 |
| Suhkur, maiustused, magusad ja soolased näksid | ≤ 2 | ≤ 2 | ≤ 3 | ≤ 4 | ≤ 4 | ≤ 4 | ≤ 4 | ≤ 4 | ≤ 4 | ≤ 4 | ≤ 4 | ≤ 4 |
