Home General All About Portion Sizes – What, Why and How

All About Portion Sizes – What, Why and How

by Praveen Kumar

Are you someone who eats right and doesn’t miss to move your body, yet do not witness any healthy changes? Then, this one’s for you.

Just keeping an eye on what you eat is not enough to maintain a healthy weight and body, but eating the right quantity is the key to achieve your goals. Where you might have gone terribly wrong, is the quantity of food you eat. Eating an excess of even the healthiest food isn’t good for you, therefore, it’s time you began watching your portion size.

What is portion size?

After figuring out where you’ve gone wrong, here comes the bigger question – what are portion sizes?

Portion size is the amount of food you eat at a time. Although this might seem trivial, the portion of food you eat definitely has a huge impact on your health.

Over the years, there has been a significant increase in our portion size, which we have failed to acknowledge. This definitely has had its share of pernicious influence on our health.

Too much of anything is bad

There is a misconception that eating enormous amounts of healthy food is good. But, that’s the worst we can do for us. It is ideal to stick to the recommended serving size of every food. Research says that women require an intake of 2,000 Kcal and men require 2,500 Kcal on a daily basis.

The amount of food you need depends on your weight, sex and energy requirements.  When you eat more than that, your body simply accumulates the excess food as fat and when you eat lesser, you will be devoid of the sufficient nutrients.

Food Portion Sizes

Why is maintaining the right portion size important?

  • To manage weight – Most of us are unaware that the excess portion of food we eat is the root cause for those extra pounds we have gained or the extra fat we couldn’t shed. Eating the right portion of food prevents overeating and helps you maintain a healthy weight
  • Reduces the risk of cardiovascular diseases –Maintaining the right portion size cuts down the dangerous amounts of fats and cholesterol which you would otherwise indulge on when you are ignorant about the food you consume. This prevents all forms of cardiovascular diseases
  • Prevents excessive sodium intake – snacks and meals bought from the restaurants or supermarkets usually contain excessive salt. This will lead to an increase of sodium levels in your body which is not good. When you watch out what you eat, you are free from the risk of any excessive intake that might disrupt the balance of chemicals in your body
  • Keeps you energetic – when you eat lesser than the ideal portion size, your body is deprived of the necessary nutrients that provide energy to keep you going. This in turn will make you feel dull and tired. Through the right portion of a balanced meal you are sure to get the nutrients and feel energetic throughout the day

How to have the right portion of food

Here’s the tricky part. Sticking to the right portion of food isn’t as easy as it seems to be. With readymade food being an essential part of our lifestyle, the tall glass of beverages, and huge bowls of food filled with calories have left us confused about what an ideal portion size is all about. It’s also difficult to keep a track of how much you are eating when you share your meal.

Here are certain things you can follow to prevent overeating and manage your portions the right way –

  • Opt for a smaller plate – Eating a large portion of food from a bigger plate will inevitably drive you to eat more food. Switching to the right portion of food on a smaller plate will actually satisfy your brain to believe that you are having a large amount of food to keep you full longer
  • Stop eating your munchies directly from the carton – when you eat your snacks directly from its package, you are oblivious to how much you are eating. When you transfer them to a plate or bowl you know how much you are eating and when to stop
  • Befriend that measuring bowl – If you are not sure about the quantity of food you eat you can measure your rice, pastas or cereals in a bowl. Anything that exceeds your bowl is a big no-no.
  • Quit refilling your plate – when you are having your food in a buffet, load your plate with food and more veggies. Move from the place as it will resist your temptation to have another serving of food. An empty plate is your cue to stop eating
  • Watch out the nutrition label of the product – The label gives a breakdown of what the package contains. It lets you know the number of servings in your package and helps you keep a track of your fat and calorie intake, enabling you to eat wisely
  • Go for a small sized meal – Treat yourself with a small pizza or burger instead of a large one. Cancel out the soda and fries to cut down the excess calories and cholesterol
  • Pack your excess food – Restaurants usually serve a huge portion of food in one serving. So, if you are served with more food you need not necessarily eat them all in one go. You can pack your excess food and have it as your next meal
  • Eat mindfully – when you pay close attention to what you eat, there is no chance of you to consume any unwanted portion of food.

So the next time your clock strikes meal time, do not forget to watch out the portion of food you eat; for, the right portion of food is fundamental to stay healthy.

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