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March 19, 2024 By Anuja Mohile 1 Comment

Eat Smart To Live Smart: Mastering Portion Control

the-food-pyramidWhat do you know of portion size and serving size? Often we read a label saying the portion/serving size as “x” amount. But, we are seldom aware of the difference between portion and serving size? You may ask, are they really different? Yes of course! And as a consumer you should be aware of the difference between the two as it may help you in choosing your food items consciously.

What is a serving size?

A serving size is average amounts that assists us in eating or helps us to decide how much to eat or identify how many calories and nutrients are present in that particular amount of food that we eat. For example we buy a packet of noodles weighing 100grams. If you carefully read the label it may say that the serving size is 75 grams only and the nutritive values for the serving will also be provided.

What is a portion size?

Portion size cannot be defined universally. It is the amount we take on our plate. It may vary according to the food we eat at different times. Thus, to continue the example given previously the serving size may be 75 grams but, you cannot really store 25 grams for the next time. So you have the whole pack for yourself. This would be the portion you choose to take on your plate.

Now eating portion size instead of serving size is not entirely wrong. Quite often it may occur that you eat several servings in one portion itself. In fact when we eat out in restaurants their portions may even exceed the servings that are recommended by the food pyramid. Further, new marketing strategies add up. The introduction of large size portions at cheaper price and meal combos or value meals has actually decreased the value of healthy, nutritious and fresh food in the consumer minds.

There are so many fast food chains that offer more food for a very slight increase in cost. Not only in restaurants but also in super markets we choose to buy bulk or opt for various offers like buy one get one free. This is a very natural consumer tendency but buying and further eating products in larger quantities itself is a major reason for gaining weight. It is the easily available large portion sizes that make you eat high fat, sugar, and thereby high calories.

Today, the portion sizes have grown so much that there is enough food for more than two people in a single plate. In fact we opt for restaurants where the dish is big enough. This kind of portion size increase is also taking place at home and is known as portion distortion. The food guide pyramid allows us to understand the different foods that we need to eat based on their nutritive value and also the proportions in which we should consume these on a regular basis.

Based on the food guide pyramid and serving size we can achieve portion control on the foods we eat. Portion control helps us to understand the nutritive value of the portion of the food, thereby how much of it should be consumed. Thus, in order to obtain a balance in the healthy and unhealthy foods that we eat it is extremely important to practice portion control in our daily routine. It helps us to control the quantity as well as the quality.

To conclude here are few tips for a better portion control in our daily life

** While choosing and eating food: Prepare and eat food at home. We tend to eat more portions in restaurants.

** Pack snack items in individual servings.

** Use a small dish which will give less space for food.

** Read labels to understand what a serving looks like. Read the number of serving per packet. Don’t start eating directly from the box. Try serving one serving per plate.

** When eating out, avoid eating supersized meals and other deals that promote overeating

** At restaurants share your meals, if not at least get the extra meal packed instead of finishing it there itself. Split your main dish with your friend. Don’t order separately.

** Prepare daily meals just for the number of people available.

** Don’t cook in bulk especially in case of sweets.

By mastering portion control and making mindful food choices, you can pave the way for a healthier lifestyle and enhance your overall well-being. Remember, it’s not just about what you eat, but also how much. So, eat smart, live smart, and enjoy a balanced and nutritious diet every day. For additional tips on diet and nutrition, explore Healthy Reads or connect with a certified expert through GOQii’s Personalised Health Coaching here. Start your journey toward a healthier life today!

#BeTheForce

June 18, 2023 By Neha Kapoor 5 Comments

Rise From Calorie Counting To Be Your Own Dietitian

food pyramidDo you know the long kept “Secret of Diet”? Have you heard about it? In this article I would like to share it with you. It is a mantra to facilitate weight loss, regulate diabetes, hypertension and many such diseases taking good care of your immune system as well as vital organs. I am sure you must be familiar with these idioms i.e. “Food Pyramid” and “My plate”. If you are, I will be representing it from a different perspective. These are our main tools to plan a daily diet.

The Importance of Food Pyramid & My plate

The main idea behind the design of the food pyramid is to make our healthy eating experience much easier. When starting a new healthy diet, people need to know if they are consuming the right amount of the basic nutrients such as protein, fat, and carbohydrate, which is where the importance of the food pyramid and my plate comes in.

The food pyramid contains several sections of foods which are usually grouped according to their nutrient’s similarity. This actually helps you with a larger option to choose from. This way, you are not stuck to one particular food when there’s a whole world of options out there.

How To Use It? 

  1. Keeping this picture in front of you can help in making healthier choices with the number of servings you should ideally take in a day.
  2. Now next step is to understand My Plate which makes things pretty clear.

My Plate

The beauty of My Plate is in using a plate icon to “measure” the relative portion sizes of what you’re eating.

  • My Plate is a food icon that serves as a powerful reminder to make healthy food choices and to build a healthy plate at mealtimes.
  • It is a visual cue that identifies the five basic food groups that are: Fruits-20%, Vegetables-30%, Protein group-20%, and grains 30% and a bowl of dairy products.

What to Put on Your Plate?

  • Eating the My Plate way means filling half your plate with vegetables and fruits, adding slightly more veggies than fruits (Due to sugar content).
  • Go for a colourful mix. You’ll get plenty of nutrients that way.
  • You should fill the other half of your plate with lean protein and grains, using slightly more grain than protein. For instance, lean cuts of chicken and other meat, fish, beans and peas, tofu, eggs, nuts and seeds (use sparingly).
  • Whole grains should make up at least half of your grains. That means choosing brown rice instead of white rice, whole wheat flour or multigrain or millets instead refined flours for instance. If weight loss is a goal make grains 20%.
  • The My Plate icon also shows a glass of milk/ buttermilk near your “plate.” It’s a reminder to include dairy (mostly fat-free or low-fat) in your diet. A2 or organic milk is essentially chemical-free and healthier as the cows are fed grass or organically cultivated fodder. Calcium-fortified soy milk also counts.

Dietary Guidelines of My Plate

Making food choices for a healthy lifestyle can be as simple as using these tips. Use the ideas in this list to balance your calories (energy coming from food), to choose foods to eat more often, and to cut back on foods to eat less often.

  1. Enjoy your food, but eat less: Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories (overeating). Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough.
  2. Avoid oversized portions: Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take a part of your meal home.
  3. Foods to eat more often: Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health – including potassium, calcium, vitamin D, and fiber. Make them the basis for meals and snacks.
  4. Make half your plate salad and vegetables: Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add salad to meals.
  5. Switch to fat-free or low-fat (1%) milk: They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
  6. Make half your grains whole grains: To eat more whole grains, substitute a whole-grain product for a refined product-such as eating whole wheat bread instead of white bread or brown rice instead of white rice, whole wheat flour or millets instead refined ones.
  7. Foods to eat less often: Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods. Natural sugars like jaggery, honey, pure maple syrup are better choices.
  8. Compare sodium in foods: Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labelled “low sodium,” ”reduced sodium,” or “no salt added.”
  9. Drink water instead of sugary drinks: Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets.

Do give it a try and share your experience in the comments below. After getting familiar with this tool, we really don’t need any diet charts. Stick the pictures in your kitchen and plan any day meal without any hassle.

You can find more useful information on nutrition here. You can also get this information directly from an expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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