More often than not, when we partake in activities to move towards inculcating a healthy diet, one constant advice we get is to limit how much we eat. Controlling our portion sizes is one way to control how much we are consuming. This, in turn, helps us move towards more healthy eating habits. But, what exactly is portion size, and how does it help with having a nourishing diet? Let’s find out.
It's just as vital to eat the correct meals as it is to eat the right portions, whether you're trying to drop a few kilos or maintain a healthy weight. According to Dr Eileen Canday, head dietician and head of department, nutrition and dietetics Sir HN Reliance Foundation Hospital, Mumbai, “Portion size is the amount of a food one chooses to eat — which may be more or less than a serving.” And while portion and serving size are often used interchangeably, there is slight difference between the two. “Portion size is the amount of food one chooses to eat at one time, whereas serving size is the amount of food listed on a product's Nutrition Facts label,” points out Dr Canday.
Benefits
Dr Canday shares the following benefits of controlling portion sizes, and how it helps in healthy eating:
1. Improved Digestion
Portion sizes that are too large cause indigestion and discomfort. When your digestive system isn't overburdened with food, it works best. Keeping track of your servings will help you avoid cramping and bloating after meals.
2. Controlled Blood Sugar
By overloading your body with glucose, overeating can cause a blood sugar imbalance, which can eventually lead to insulin resistance. Smaller meals will aid in the correct functioning of your body.
3. Enhanced Satiety
Often, you don't detect your stomach's indications that it's full when you eat too rapidly. To improve feelings of satiety and, as a result, consume less food, eat slowly and pay attention to hunger cues.
4. Weight Issues
Weight loss might be aided by eating smaller meals. To help you minimise calories and lose weight, choose balanced meals with appropriate portion sizes. Increased portion sizes are thought to contribute to overeating and unwanted weight gain. Research suggests that people tend to eat almost all of what they serve themselves. Therefore, controlling portion sizes can help prevent overindulging.
Tips To Control Portion Sizes
If you’re wondering how to get started on controlling your portion sizes, Dr Canday shares some tips to help you:
1. Use Small Dinnerware
Portion sizes have increased in tandem with plate sizes over time. To keep quantities under control, use a 9 inch plate for adults and a 7 inch plate for children. Your plate will appear to be fuller, tricking your brain into believing you have more food.
2. Ask For Halves
Many restaurant portion sizes are two to three portions of food, making dining out a problem. Sharing food with a dining companion makes portion control easier. You can even request that your server bring half their full serving to your table.
3. Eat Mindfully
Multitasking is something that everyone does. However, try not to eat while watching television or working on the computer. Mindless eating has been linked to weight gain in studies, so make sure you measure out suitable serving sizes and consume your snacks from a bowl instead of a packet or box.
4. Prep Your Meals
Meal preparation in advance ensures that you have nutritious meals throughout the week. For easy grab-and-go dinners, store carefully portioned foods in single serving containers.
5. Track Your Food
Keeping a food record is a useful tool for portion control. It's all too easy to forget about the snacks or foods you tried throughout the day. However, you will be able to keep track of what you ate if you write it down.