Thursday, January 28, 2021

Portion Control

Reading Time: 3 minutesGEETA KHURANA on the all important quantity control of our food
Portion control is the key to a healthy and balanced diet. Sometimes we unintentionally serve large portions and therefore end up consuming more calories. This might happen if the food is very delicious or a favourite, but most commonly it happens if we miss or skip our meals. Overdoing portion sizes even with healthy meals is not a good habit and adds extra calories.

Here are a few tips to control your portions:

- Advertisement -

1. Control at home

Try to use smaller plates at home, instead of having large plates. You can even use plates with segments or divisions to limit the amount of food. To minimize the temptation of second and third helpings when eating at home, serve the food on individual plates, instead of putting serving dishes on the table. Keeping excess food out of reach may discourage overeating.

2. Small, frequent meals

Having small and frequent meals keeps the metabolism going and prevents you from overloading your plate at the next meal. If we skip meals, we are hungrier at the next meal and tend to eat lager portion sizes. If you feel hungry between meals, eat a healthy snack like a piece of fruit, low fat yoghurt, nuts or a small salad, to avoid overeating during your next meal.

3. Dining out

Restaurant portions are generally large. Sharing with a friend or going half-n-half helps in having smaller portion sizes. Do not stuff yourself just to finish the food on the table, get it packed in a takeaway container to enjoy the next day.

4. Other activities

While watching TV or doing other activities like reading or studying, you are unable to measure how much you eat. As a result you tend to overeat without knowing it. Try to switch off the TV or computer during meals and try to make meals ‘family’ time. Or if want to enjoy snacks while watching your Saturday movie, put the amount Have a onefourth plate of carbohydrates, one-fourth plate of proteins and half with veggies, for a balanced portion plate.

5. Avoid temptation

These days, wherever you go you will find offers of an upsize or large sizes at almost no cost. Even bags of chips and goodies are getting bigger and larger. Avoid giving in to temptations like these to avoid over-consumption of unnecessary calories.

6. Purchase small amounts or portions

If you think that once you open a bag of chips, you will not stop eating until it is finished, buy small packs or go in for kid’s sized packs. Even if you think the larger bags are more economical, eating more might cost you even more. Even if you sometimes buy large packs, divide the contents into smaller portions as soon as the bag is opened.

7. Avoid buffets

Skipping your previous meal before going to a buffet spread is the worst thing for portion control. ‘Eat as much as you can’ may sound good, but our waistline may not agree with that after some time. Therefore, firstly avoid going to buffets regularly and secondly, do not skip previous meals; rather have a snack before you go.

8. Fill up on fruits and vegetables

It is good to fill half the plate with salads and vegetables as these contribute fewer calories (if cooked in less oil) and more fibre than carbohydrates and proteins. Have a one-fourth plate of carbohydrates, one-fourth plate of proteins and half with veggies, for a balanced portion plate. Portion control is a much healthier and long term way to maintain or lose weight than dieting or eliminating foods, which are more short term methods.

- Advertisement -

Related Articles


Please enter your comment!
Please enter your name here


Ep8: Indian links in Indigenous Australian poet Ali Cobby Eckermann’s life

To celebrate NAIDOC week 2020 (between 8-15 November) I spoke to Yakunytjatjara poet Ali Cobby Eckermann about her time in India where she taught...

Ep 7: In the case of Sushant Singh Rajput

  The torrid and high-octane Sushant Singh Rajput case has been fodder for Indian people and press for the last few months. The actor’s tragic...

Ep 6: The Indian LGBTQ+ community in 2020

  It’s been two years since the world’s largest democracy repealed the draconian Section 377 which used to allow discrimination against homosexual people. Only this...

Latest News

wagah border ceremony

WATCH: Attari-Wagah Border Ceremony on India’s 72nd Republic Day

  It's always a sight to behold - watching the daily military practice between Indian and Pakistani forces at the Attari-Wagah border, made special on...
President Joe Biden

Huge relief for spouses of H1B workers in the US

  "Withdrawn". A single word on a thick bureaucratic file on the seventh day of the Biden administration delivered a huge win for spouses of...
kamala's way biography by dan moraine

Book Review: ‘Kamala’s Way’ by Dan Morain

  Just how did the daughter of two immigrants in segregated California became one of this countrys most effective power players? Through the human touch,...
farmers protest, delhi, red fort, flags

Farmers rage in Delhi on Republic Day

  On the morning of Republic Day, farmers were warmly welcomed in Delhi. As pictured below, tractors and cars carrying groups of protesters were showered...
Jeet Ki Zid movie poster

Review: Jeet Ki Zid (Zee5)

  It's easy to like Jeet Ki Zid. The show talks of patriotism and valour, it celebrates will power to triumph against all odds. Importantly,...