Written By: Kriti Saraswat | Updated : January 31, 2017 10:41 AM IST
How often do you go to the supermarket or any junk food joint and opt for the bigger portion of fries or soft drink because the cost difference between the smaller and larger one isn't much? Or buy a large tub of pop corn instead of the regular one as you get a better deal money-wise? If you are nodding your head right now, you should know that in an attempt to save a few bucks, you are actually doing your health a whole lot of harm. It is time to control your portion size if you want to stay healthy in the long run. According to nutritionist Divya Sanglikar, 'We all have different calorific requirements. These depend on our age, sex, weight, height, activity level, etc. Controlling portion size will help you in managing your weight issues and also in achieving a healthy body.' She shares some tips and tricks to help control one's portion size.
What is portion size?
'Portion size is different from serving size. Portion size is the amount of food you actually put on your plate. There can be multiple servings in a meal, for example, if you eat one orange it will be one serving of fresh fruit; if you eat vegetable sandwich (which is made with two slices) then these are two servings of cereals,' explains Divya.
How to control your portion size?
One way to do so is to look at the food pyramid which gives a standard idea about daily requirements of different nutrients. A person can plan his meals and reduce the quantity of portion to meet their calorific requirements. For example, if you have to eat five servings of cereals in a day, distribute them into three-four different meals to control your portion.
As far as possible, eat a balanced meal which is nutritious and healthy and reduce sugar and salt intake. Know how many calories you require based on several factors and keep a track of how many you are consuming to control your portion size.
You don't have to rely on measuring cups to control your portion size, you can get an estimate with the help of your hands and other everyday items. Here's how:
Some other tips to help you control your portion size:
'Remember, portion control isn't about starving yourself by eating less, rather, it is mindful eating. Small efforts and regular practice will help you in controlling your portion sizes. Train your mind and body the way you want it to eat food. That's the secret to a balanced and healthy life,' concludes Divya.
Divya Sanglikar has done her graduation in food science and her post graduation in diet and nutrition. She currently works with 'Just for Hearts' and assists with corporate health management, weight management and reduction, diabetes control, etc. Divya firmly believes that prevention is better than cure and a healthy and balanced diet is the way to go.
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