Portion Size Guide: How Much Should You Eat?

While we're constantly reminded of what to eat, ‘how much’ often slips under the radar. However, portion control plays a crucial role in maintaining energy, managing weight, and supporting long-term health. In this guide, we'll clear the air, equip you with hands-on tips, and show you how to eat just enough - no less, no more.

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Why Controlling Portion Sizes Is Critical?

We tend to eat to satisfy our taste buds, not our body's nutritional needs. Eating a large portion of even “healthy foods” may have a negative impact.

Limiting portion sizes doesn't mean deprivation. It’s about being intentional, understanding your hunger cues, and aligning with what your body truly needs.

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Portion Control vs. Dieting

A diet requires you to follow strict rules, such as avoiding entire food groups, counting every calorie, or following rigid meal timings. While these approaches can lead to short-term weight loss, research shows that they often fail in the long run because they are difficult to sustain.

Portion control, on the other hand, is more flexible and sustainable. Instead of saying no to carbs or desserts and leaving you feeling wistful, it allows you to enjoy all foods, just in moderation. Portion control creates a healthier relationship with food, reducing feelings of deprivation and binge cycles often linked with dieting.

So, essentially, diets restrict, portion control empowers. It’s not about eating less—it’s about eating smart.

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Portion Guide by Food Group + Everyday Meal Fixes

The ideal portion of food varies based on individual factors like age, sex, weight, height, and metabolism. It also depends on your level of physical activity. However, here are some rules of thumb that can give you some indication:

• Proteins: Familiar sources of protein are chicken breast, fish fillet, paneer, tofu, and lentils/beans.  Protein is essential for our body because it supports muscle repair and satiety without overloading calories.

Recommended portion: About the size of your palm (90 -120 g cooked, or ~3 - 4 oz).

• Carbohydrates: Rice, chapati, oats, pasta, and potatoes are familiar sources of carbohydrates. They fuel energy, but excess leads to fat storage.

Recommended portion: Approximately the size of your fist (~½ to 1 cup cooked, or 30-75g uncooked).

• Vegetables: Vegetables like spinach, carrots, broccoli, cucumbers, peppers, and beans are high in fibre and nutrients, and low in calories.

Recommended portion: 2 cupped hands per meal (~1 - 2 cups cooked/raw).

• Fruits: Apples, bananas, oranges, grapes, and papayas are high in natural sugars, fibre, and vitamins.

Recommended portion: One clenched fist (~1 medium fruit or 80 - 100 g).

• Fats & Oils: Olive oil, butter, nut butters, and cheese are essential but calorie-dense. 1 tablespoon oil = approx. 120 calories.

Recommended portion: About the tip of your thumb (~1 teaspoon oil, butter, ghee).

• Dairy & Alternatives: Dairy products and alternatives provide essential Calcium and proteins, but are often high in fat. Therefore, it is advised to control the portion intake of such products.

Recommended portion: 1 cup milk/yoghurt (~200 ml) or two slices of cheese (~30 g).

• Snacks & Treats: Snacks & Treats are enjoyable, but they don’t keep you full for long and can quickly add up in calories.

Recommended portion: Small handful of nuts (~28 g), one or two squares of dark chocolate, or a small bowl of popcorn.

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Quick Meal Fix Table

Common Portion Pitfalls to Avoid

Certain habits lead you to consume large portions without your intention to do so. Try avoiding the following:

• Eating from the pack: Portioning before eating helps prevent unconscious overeating.
• Oversized restaurant servings: Consider ordering half, sharing, or packing your leftovers to take home immediately.
• “Healthy” in excess: Snacks like nuts or smoothie bowls can sneakily pile on calories - keep portions mindful.
• Empty stomach binges: Skipping meals can lead to rebound overeating. Form a routine which involves eating at regular intervals.

For more such insightful information, stay tuned!

Till then, share this article with the people you care about.

Stay Informed, Stay Healthy.

Team Care Health