In today’s fast-paced world, it is easy to fall into the trap of consuming more food than our bodies require. This habit can lead to overeating, weight gain and many other health problems. Portion control plays an important role in maintaining a healthy diet and leading a healthy lifestyle. But, how do we determine the correct portion sizes of our meals? Is there a one-size-fits-all approach to portion control? Understanding the impact of portion control on our overall health is important and helps you make better food choices and manage your portions effectively. So, let’s dive in and find out how much is too much when it comes to our daily food intake.
“The moment one begins to feel full, it is a sign that he/she may have eaten too much. A personal mantra may be to continuously dial in a mode where eating is stopped once one is no longer hungry. and when one is not full! This must be done intentionally and daily (if necessary) and it works brilliantly; it makes one feel light, energetic and powerful enough to enable an efficient day, says Nikhil Kapoor, co-founder and director, Atman Wellness Centre.
Although there are already well-defined dietary guidelines for all spectators (including those preparing for sporting events, those suffering from chronic diseases), it is still difficult for anyone to try something, rather than a personalized plan. For this, a certified doctor or nutritionist should be consulted. online.” This is because most things, even a diet plan, cannot be a one-fits-all type of solution and should be prescriptive in nature. To assess the individual’s health profile and objective Afterwards, a team of doctors provides customized and time-bound diet plans that properly address nutritional gaps along with herbal supplements.
For example, when a LCHF (Low Carb High Fat) plan is prescribed under the guidance of a doctor for a few weeks, there may be different versions of it. “No grains, no dairy, no fermented foods may be aimed at relieving bloating, while another may not need this version. As a person who is able to obtain these options would be able to, he may become disillusioned in the short term and end up completely off the LCHF diet for a lifetime,” believes Kapoor.
Tanisha Bawa, Nutrition Coach, Founder of TAN|365 says, ,A nutritionally balanced diet is of utmost importance for overall health and well-being. Here are the ideal recommended amounts of the micro and macro nutrients your body needs on a daily basis.
- Protein: Aim for 120-200 grams per meal
Sources include chicken, fish, eggs, mushrooms, peas, spirulina, etc.
- Healthy Fats: Aim for 15–25 grams per meal
Sources include coconut, avocado, ghee, butter, fatty fish, olive oil, nuts.
- Fiber: Aim for 8–12 grams per meal
Sources include vegetables like broccoli, cauliflower, beans, spinach etc.
- Starchy vegetables or complex carbs
Sources include potatoes, sweet potatoes, quinoa, amaranth, lentils, etc.
Here’s one way to help you visualize portion sizes for a balanced diet:
2 handfuls of you = vegetables
your palm = protein
Your cupped hands = Starchy vegetables / Complex carbs
your thumb = healthy fat
It is recommended to eat home-cooked food on most days, where one can consume vegetables. “As a person consumes more vegetables, protein as well as will be able to reduce carb intake. However, when training for a sporting event (at peak training), the individual will consciously consume more carbs (complex), such that caloric intake will increase from 1500–1800 to 2800–3000 calories per day, says Kapoor.
Usually in most cases, the person tries to be on a calorie deficit diet and restricts the calorie intake to anywhere from 500-1200 calories, in order to treat the underlying infection, inflammation etc. Apart from this, there are some cases where a person needs to eat more to recover.
For the older population or even amateur athletes, one must carefully plan the day to not only meet fuel requirements but also achieve optimal gut health. It is inadequate nutrition or compromised lifestyle that catches up with us and wears down our gut and body.
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