PORTION CONTROL TIPS -MEAL PLAN THREE

Portion control is an important aspect of maintaining a healthy diet and managing your weight. Here are some tips to help you control your food portions:

  • Use smaller plates and bowls: Using smaller dinnerware can help trick your brain into thinking you’re eating more than you actually are. This can save you from over eating.
  • Measure your food: Make sure to have kitchen scale or measuring cups to accurately measure your portions. This can help you become more aware of portion sizes and prevent overeating.
  • Fill half your plate with vegetables: Vegetables are low in calories and high in nutrients, so they can make up a significant portion of your meal without adding excessive calories.
  • Use your hand as a guide: Your hand can serve as a handy reference for portion sizes. For example, a serving of protein should be about the size of your palm, a serving of carbs (like rice or pasta) should be about the size of your fist, serving fat should be minimum as thumb.
  • Pre-portion snacks: When snacking, avoid eating directly from the container. Instead, portion out a serving size and put the rest away to prevent mindless munching.
  • Eat slowly and savor your food: Take more than 20 minutes to eat, chew thoroughly, and enjoy the flavors. Eating slowly can help you recognize when you’re full and prevent overeating.
  • Practice mindful eating: Pay attention to your hunger and fullness cues. Eat when you’re hungry ,eat slowly till satisfied.
  • Plan your meals: Make meal plans that includes proper portion sizes for your nutritional needs. This can help you make healthier choices and avoid overindulging.
  • Avoid distractions: Eating in front of the TV, computer, or smartphone can lead to mindless eating. Focus on your meal, and you’re more likely to eat in moderation.
  • Share dishes at restaurants: Restaurant portions tend to be larger than what you need in one sitting. Consider sharing a meal with a dining companion or asking for a to-go box upfront and portioning out half your meal before you start eating.
  • Listen to your body: Your body will often give you signals when it’s full. Learn to recognize these signals and stop eating when you feel satisfied.
  • Remember that portion control is not about deprivation but about making conscious choices to eat in a way that supports your health and well-being. It may take some time to get used to smaller portions, but with practice, it can become a supportable and effective way to manage your diet

MEAL PLAN THREE

BREAK FAST

IDLI-SAMBAR- CHUTNEY

Idli- Sambar and chutney is a popular and beloved South Indian dish that consists of two main components: idli and sambar. This dish is not only a staple breakfast item in South India but also enjoyed throughout the country and even internationally due to its delicious and nutritious qualities. Idli is low in calories, its a excellent addition to heart -healthy nutrition. Rich in antioxidants. Contains peptides that help bring down cholesterol and blood pressure.

Calories in one idli – 50-70 One cup sambar 130 -150 One tsp coconut chutney 36 -40

LUNCH

JOWAR ROTI METHI SABJI SALAD

Methi Sabji, also known as Fenugreek sabji or Methi Ki Sabzi, is a popular Indian vegetarian dish made from fresh fenugreek leaves (methi) cooked with various spices and seasonings. Fenugreek leaves are known for their distinctive bitter taste, which adds a unique flavor to this dish. Methi Sabji is a versatile and nutritious dish that can be prepared in various regional styles across India. Methi is strong antioxidant, good for digestive health, stimulates breast milk production, improves bone health, and is good for heart.

calories in one cup methi sabzi are 50 -60

EVENING SNACK

DRY PUFFED RICE BHEL –

Puffed rice dry bhel, also known simply as “dry bhel,” is a popular Indian snack that’s a variation of the classic bhel puri. Bhel puri is a popular street food in India, particularly in the state of Maharashtra. It typically consists of puffed rice mixed with various ingredients such as chopped vegetables, chutneys, and spices to create a savory and spicy snack

Calories in one bowl dry bhel are around 204

DINNER

DAL-FRY AND RICE –

Dal Fry is a comforting and nutritious dish that’s loved by many for its hearty flavors and versatility. It can be made in various ways with slight regional variations across India, and you can adjust the spice level to suit your taste preferences. good source of potassium, dietary fibers, protein, vit D and other nutrients.

Calories in one small cup of dal fry are 104

Recipes will be given in coming blogs.

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