By| Published: May 4th, 2017
Have you lately felt that you are consuming more food than you usually did, only to put on weight?
Eating more than your body requirements will not only lead to weight gain, but also increase the risk of health-related problems such as cardiovascular diseases, hypertension, sleep apnoea and diabetes amongst others.
Also, eating right does not necessarily mean just eating healthy. It also means eating in the right proportions. A simple lifestyle change of ‘your approach to food’ can help you lead a healthy life.
What is Portion Size?
Portion size is a technique to manage your food portions, of which the most common and easiest is usage of hand symbols. A proper portion size comprises the correct balance of proteins, carbohydrates and fats, which in turn will determine the right proportion of nutrients that can help an individual determine what is good for the body.
Guide to Portion Size:
An individual’s hand size is used to correlate closely to their general body size. This means that if the body is bigger, the hand size is likely to be bigger and vice versa. This helps us understand the body requirements of an individual including the food portion size on an average.
Palm size helps determine the protein intake of an individual, the Fist size determines the vegetable intake, the Cupped hands help understand the carbohydrate intake, while Thumb size helps in fat intake.
Portion Size for Men:
- Protein Intake: Two palm sized portions per meal
- Vegetable & Fruits Intake: Two cupped hand sized portions with most meals
- Carbohydrate Intake: Two fist sized portions per meal
- Fat Intake: Two thumb sized portions with most meals
Portion Size for Women:
- Protein Intake: One palm sized portion per meal
- Vegetable & Fruits Intake: One cupped hand sized portion with most meals
- Carbohydrate Intake: One fist sized portion per meal
- Fat Intake: One thumb sized portion with most meals
Portion size guide can help in overcoming cravings, over indulgence and binge eating that are known to only do damage on the long run. Being healthy and fit is not a fad or a trend, it is a compulsion for a healthy lifestyle. It is recommended to consult a nutritionist to understand the right way to portion size, and follow a well-balanced diet that will surely help in the long run.