Portion control Archives

October 18, 2019 By Navnee Garg 1 Comment

10 Healthy Lunch Tips For a Healthier You!

Lunch is a very crucial hour of our daily routine because it makes us realise that half of the day has gone and we need to eat something now. It also gives us energy for the other half of the day. Lunch raises the blood sugar levels in the middle of the day, helping one maintain focus for the rest of the afternoon. For kids, lunch is even more important because this is when they get their vitamins and nutrients for the day.

But in this busy lifestyle, are we really doing justice with our day meal? Are we managing a balanced diet or just eating to satisfy hunger? Well, here are 10 Healthy Lunch Tips which can surely help you get the most out of your meal!

Follow the “My Plate” Rule: My plate illustrates the perfect way to have a balanced diet. It includes all the 5 food groups and represents the ideal portion size for each food group.
Simplify the diet plan: Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of colour, variety, and freshness.
Half cup of Green Peas Pulao served with Bottle Gourd (Lauki) raita is a great alternative to plain boiled rice and a perfect combination with any main course, vegetarian or meat-based. In addition, you can also try brown rice as it contains more fibre, and has a low Glycaemic index.
Include a variety of flattened breads or Rotis in a week. Try using different flours such as Ragi, Bajra, multigrain wheat and/or buckwheat to add all nutrients in the meal. Pack the rotis is a cotton cloth to sustain freshness.
Include a small milk-based drink (curd or buttermilk) in lunch to add probiotics for a healthy gut. If you have to carry it to the office, freeze it overnight, wrap it in a cloth and carry it along the next day. This would avoid souring of curd or buttermilk and would be chilled enough to enjoy with your meal.
Lean on Protein: Protein adds two benefits when added in lunch. Firstly, it takes longer to digest, so helps you avoid hunger pangs. Secondly, it helps you build and maintain metabolism-boosting muscle mass which turns the body into a calorie-burning machine.
Make the Meal Fiber Rich: Salads are equally important as other food items which we end up neglecting. Salads are the natural way of adding fiber, which will not only help in weight management but will also help you avoid the trap of eating high calories in the meal. Most importantly, salads are not boring. Only cucumber and tomato is not a salad. We can create very tasty and healthy salads with other fruits, vegetables, seeds and legumes as well.
Grease your Chapatis with a bit of ghee, especially if packed in the morning. Ghee, in moderate quantities, can be taken as it is a nutritional powerhouse and keeps your gut healthy. Also greasing ghee will keep the chapatis remain fresh!
Treat your sweet tooth with a small piece of jaggery, dark chocolate, yogurt or granola. These are healthier options and they not only satisfy your taste buds but also add various nutrients to your diet.
Avoid Distractions and focus on Mindful Eating. Avoid sitting in front of a TV or using mobile phones while on the lunch table. This leads to overeating or incomplete chewing of food. Rather, spend time with family, friends, enjoy a healthy conversation and charge yourself up for the next half of the day.

We hope these healthy lunch tips help you add more value to your meals! Make your lunch healthy and yourself healthier! What do you usually eat for lunch? Share it with us in the comments below!

#BeTheForce

May 17, 2017 By Geetika Patni 7 Comments

Mindful eating: Control portions and be wise! – Part 3

My previous two blogs talked of the concept of Mindful eating and how mindless Eating can be harmful. In my second blog, I talked of why should you eat slowly to enjoy your meal (https://goqii.com/blog/mindful-eating-slow-down-and-enjoy-your-meal-2/) and shared some tips on how can you eat slowly. Continuing in this 5 Part series on Mindful Eating, Today, I will take you through portion control and why is portion control a must.

Appetite is complex and dieting is a challenge.

With every passing year it gets more harrowing. We end up blaming the food industry which has, over the years, increased portions per package and per serving size by whopping 2-7 times than recommended value. And, mostly these take away food products and dishes themselves don’t fit in a healthy eating plan.

Mindful eating is the key to fix this chaos. For when we can’t change anyone else (read: food industry) we can still change ourselves.

The art of being in present when you are eating your food is termed as Mindful eating. Eating mindfully has tremendous benefits- you really learn to taste food and realize your real favourites and dislike thus knowing what foods best fuel your exercise, work and leisure. If you enjoy eating or your food experience, you tend to enjoy life better. The by-product of this mindfulness is also a healthy weight loss and maintenance, and even reversal of lifestyle disorders.

Among the many advantages of this healthy practice my favourite one is- Learning to eat when hungry and stop when full, so avoiding overeating at any given time. I have maintained my weight for years by effectively practicing portion control.

This is difficult, yet the easiest way to lose weight, keep it off and moreover, it’s a lifestyle change, something that can change this whole obesity epidemic. We all struggle with food. This may be the solution to eating our favourite food, yet controlling the portions and being fair to our bodies.

Portion control is easily achieved when you slow down your pace of eating. When you eat slowly you become aware of when your stomach gets full and you also know how much to serve yourself and when to stop. Portion size and eating speed can be well explained through the famous ‘French Paradox’ which says that despite high intake of calorie-rich and fatty foods in France as compared to the US, the incidence of heart disease and overweight is relatively low in France.

It is well-documented fact that the French eat much slower than the Americans thus ending up taking smaller portions. Sensible eating, therefore, works miraculously for the weight-watchers.

In this blog, I am sharing some good tricks and hacks that will help you prevent over eating and the need to diet ever.

When you first go through the list, pick up only 2 tasks which you can practice as your healthy habits. As you succeed, take up new ones gradually and implement them consistently to build in mindful eating approach for life.

Here’s how to practice portion control-

A) At home or for your regular eating

Replace your food plates to small plates or use a side plate as your main plate. The food portion has grown bigger, by choosing a small plate (law of size-metrics) you will reduce your consumption.

Serve backwards- visualize your plate has 2 compartments. First fill up one half of it with veggies, both raw and cooked and then serve other half of your plate with portion of proteins (dal/curd) and carbs (rice/roti) combined. Eating veggies make you feel full so serving it first on your plate and eating in larger portion quickly drives up the fullness quotient.

Sit Down to eat- even if it is a snack. You are making your meal more organized by sitting down when dining and this habit will prevent on the go munching that you may be un-knowingly overdoing.

Deep breathe- before you start your meal. This works as ‘ringing the bell’ –brings your attention to your next to-do task which is feeding yourself. Gently Inhale through nose, filling your chest with air, drawing your shoulder upwards and exhale through mouth for a little longer. Now take your first bite or sip.
Dine! Don’t multitask- Eating while watching TV or while fiddling with your cell phone will distract you from your meal. And distraction will lead to over consumption. Put away all gadgets while eating and you’ll be surprised that going back to your smart phone after 20 minutes is so refreshing. Plus, the added bonus of having a satisfying meal.
Have liquid first- A glass of water or a bowl of healthy soup. Starting your meal with fluids will fill up your belly to prevent over eating. It will irrigate the lining of your digestive tract making your meals easier to flow down. And, probably quench your thirst which may be the real reason behind your rumbling belly.
Eat slowly- to finish a meal in no less than 20 minutes. You may realize you don’t need the second helping if you eat your meals slowly.
Get Smart with leftovers: Because no one is judging how clean your plate is. If you are done with dinner, don’t stuff yourself just so that you don’t have to pack up the remaining food. Wrapping up remaining food is a smart way (as leftovers taste better too!) or downsizing your cooking is another idea to prevent over consumption.
Snack from a bowl– and not from a bag or box. You may end up eating 50% more if the snack, you are having, is hidden from your view. Pour a serving in a bowl and then munch.

#And if you buy a bag of trail mix that reads 10 servings, divide the contents of the bag into 10 smaller bags or label it bold- ‘to be finished in 10 attempts’.

Out of sight-out of mouth- Keep tempting treats- chips, cookies, and candies, ice creams out of sight – high up in the kitchen cabinet or in the back line of the pantry shelf. Putting a fruit bowl, dark chocolate, dates and nuts in the front row and in reach easily gets you to practice snacking.

Follow IN/OUT rule: When at home, the rule is to eat nutritious, balanced and wholesome meals avoiding all treats (White Sugar/breads/pastas/creamy desserts and fried foods). When outside treat yourself to your favourite delicacies (but in moderation lest you slip down the slope). This way you will be able to eat super healthy most of the time and the occasional indulgences will soothe your soul.

Here are few suggestions to practice portion control outside home

When dining out-

Plan Ahead- Right when you start from home, put up a portion in head- “I’ll have only 2 glass of wine today”, “I’ll eat only 1 plate of pasta tonight”. When a plan is there, you only need to work on your determination during the action, so it makes sense to make a quick portion note prior to stepping out.
Survey the spread first (or read menu carefully)- By getting a sense of what are the foods available, you avoid heaping on excess of usual offerings because you didn’t realize earlier -the ‘can’t miss items’ were at the end of the line. So make your plate with intention and eat only what you really want to eat.
Order to serve your salad or soup first and entree only after the appetizers are done with. A lot of food on table and in sight will promote over eating.
Split and Share –the entrée with your dining partner, but If eating alone, try doubling up your appetizer and skipping the main course altogether.
Indulge wisely- If you intend to end your meal with drinks or dessert, eat only half of your capability. Yes, it’s your treat meal! But, a firm moderation now will prevent you from guilt trip later.
Split and share desserts too- or skip it totally and order yourself an un-sweetened coffee/hot beverage to end the meal. Some metabolic push there! Plus you can always have a cube of dark chocolate when you reach home.
If Ice cream melts you away-Choose inedible dishes- say a cup over a cone, as your ice cream serving dish. Or if cone gets you carried away, choose a kiddie, regular or sugar cone, as waffle cone will increase your portion considerably. Avoid toppings or go for fruit based ones.
Tall and slim- Research says drinking from tall and slim glass will cut down portion of your drink by 20%, and so does avoiding exotic mixed liquor drinks. It’s that easy!
And if you are travelling- Avoid heading to a restaurant directly. Instead take a pit stop at a fruit vendor first. A healthy snack before a meal will not spoil it, but help you portion mindfully.

Eating in moderation and compensating with a good round (or extra round) of exercising keeps one in balance. Avoid Overeating and practice mindfulness- your ideal weight is just this one healthy habit away!

In my fourth blog tomorrow, I shall talk about emotional eating. Very often we find ourselves overeating or better to say indulge in mindless eating such as stress eating. Too happy indulge in over eating, too sad again indulge in over eating to feel good. The blog will take you through some pointers on how to avoid stress eating and satisfy your needs with mindfulness.

To be continued………….

March 17, 2017 By Luke Coutinho 2 Comments

The right method to lose weight-PORTION CONTROL

The concept of weight gain and weight loss will always remain the same, irrespective of any new theories on molecular science and diet, blood group diets, fad exercise programs, restrictive diets etc.

The fact is ‘Your body will only use how much it needs of the food you eat, for its functions. Anything extra will get stored away, leading to possible fat gain‘.

If you are very famished, and your only option is a slice of pizza, you should eat it. Your body will break it down for the energy it needs. What it may not be able to do is break down a couple of slices of pizza, with a portion of pasta and a tiramisu. It may also provide you’ve just burnt around1500 cals and your body is craving replenishment of energy.
This ultimately brings us to the point of controlling our food portions. How much is enough for our body?

I would say that only you can tell by being aware. Eating 2-3 Rotis (Cooked plain flat breads) at night or at lunch is probably out of habit. It’s what you have done since you were growing up. But, the situations are different. You ate more when you were probably more active and younger with a quicker metabolism.

Things change. Everything changes, including the way your body works and breaks down food, year on year.

What if your body really can do with just 1 roti instead of 3?

What if your body can do with a small scoop of ice cream instead of a large or super-sized portion?

What if you really don’t need 6 small meals in a day?

What if you could still enjoy your dessert or piece of cake, but share it, so you don’t get into a deprivation mode?

Most humans eat more than their bodies require. Especially with the massive choice of culinary delights available, the eye appealing desserts, the way food is plated etc…it works on our minds to a level that we crave it. And that’s OK. I love good food too, who doesn’t.

The problem is, we eat too much of it and there reaches a point when the body does not know what to do with the crazy amounts of food we eat, so when you see your belly/tummy, mid riff, waist start to expand, that’s your body telling you, ‘You are eating too much’ OR ‘Your not exercising sufficiently or you are not using all this excess energy that you are feeding me‘

And what takes months or even years to develop into abdominal fat, as humans we always want things to happen for us quickly. Instant gratification. Instant results, and then we get crazy and desperate to lose that tummy, choosing options that can create more harm than good for the other parts of our body.

We get into intensive exercises, and damage our knees and backs. We get on crazy diets and lose a little weight along with bone density, and key nutrients.

PORTION CONTROL is difficult, yet the easiest way to lose weight, keep it off and moreover, it’s a lifestyle change, something that can change this whole obesity epidemic. We all struggle with food. This maybe the solution to eating our favorite food, yet controlling the portions and being fair to our bodies.

India needs a portion control plate like it’s there in the US. It is such a simple tool that will teach people how to eat? How to eat the right quantities? Without feeling deprived.

It can teach children all about the right portions that they should serve themselves, and I envision families using this portion control plate to serve themselves and build a culture of eating clean and right.

I in fact used it for a month, serving myself everyday using this portion plate and at first I thought the quantity was too less but, quickly figured I was eating more than I needed. I used a 1 cup portion serving for a few days and then cut back to a half cup serving at dinner.

Like all habits, it took a few days getting used to but, all I can say now is, I am eating lesser for sure and I don’t feel hungry after doing this.

This beats all fat loss pills, which anyway never work. This teaches you to eat the right way and anything that works towards making a shift in your lifestyle, is worth it, is sustainable and is the right way to go. Once you get into the habit of controlling your portions and knowing how much your body really needs, you then begin to automatically apply the same when you eat out.

You can try this simple yet effective tool to change the way you eat and control or lose weight.

Moreover, using this will ensure you eat a balanced meal of carbs, protein, fats and veggies.