Is Portion Size of your meal affecting your Health??

Yes!! If the portions (Doses) of medicines affect your health in good or bad ways, so the size of your meal does.

Most of the time when you are eating, you eat little more than your hunger because the food is very tasty, or you don’t want to waste it, or you don’t want to save it for the future. But at that time you need to remind yourself, that your body is not a dumping bin.

Think before you eat….!!

I get asked these questions a lot by my clients: How much food, is too much food?, Or, What are  the ideal portion size of food ??

How much food, Is too much food??

There is a Japanese Phrase- “Hara Hachi Bu”, which means "stop when Satisfied, not stuffed!!"

This Japanese Cultural practice of calorie restriction and mindful eating. Hara Hachi Bu is a reminder to Stop eating when your stomach is 80% full. There are some simple changes which you need in everyday eating habits:-

1. Eat more slowly- Eating faster results in eating more. It slows down to allow your body to respond to cues, which tell us we are no longer hungry.

2. Focus on your food- If you are eating, just be focused on your food. Turn off the TV, laptops and mobiles. So that you are aware of consuming less and eating slow.

3. Use small vessels- Choose to eat on smaller plates and use tall & narrow glasses. You’re likely to eat significantly less without even thinking about it.

4. Make a meal routine- Fixed your meal timings. This will conditioned your mind that, this is the time to eat or not. This practice helps you to reduce your unnecessarily eating or munching.

What are the idol portion size of food??

The term “portion” means how much of a food you are served or how much you eat. A portion size can vary from meal to meal or place to place.For example, at home you may serve yourself two small dosa in one portion, but at a restaurant, you may get a large dosa as one portion.

According to, USDA Food Patterns, each of which includes slight variations in amounts recommended from different food groups. Eating Pattern choose foods every day from the following:

• Vegetables—2 to 3 cups
• Fruits—1½ to 2 cups
• Grains—5 to 8 ounces
• Dairy —3 cups (fat-free or low-fat)
• Protein foods—5 to 6½ ounces
• Oils—5 to 7 teaspoons

Some tips for controlling Portion size:

          ·         Use measuring cups and spoons in kitchen.

          ·         Replace regular cutlery with small cutlery.

          ·         Use big glasses for water and small glasses for drinks.         
    ·        Practice mindful eating.

 Consult about portion size with your dietitian and eat right amount of food.