A key part of a healthy eating regimen is to know how much food to eat. Hence it is essential to learn about the difference between a portion and a serving. Well, a portion is the amount of food you prefer to eat at one time, which is the amount of food put on your plate. A serving is the amount of food used in offering dietary recommendations to compare similar foods (like food labels).
Portion control is a key feature of maintaining a balanced and wholesome diet, thus supporting optimal well-being and health. For normal healthy adults in India, following appropriate portion sizes can help manage weight, prevent chronic diseases, and promote overall well-being. Here’s a comprehensive guide to understanding and implementing portion sizes based on Indian dietary standards.
To Augment Overall Physical and Mental Health, Buy From Our Best Selling Multivitamins
Why Portion Control Matters?
Manages Weight
Eating correct portions helps prevent overeating and reduce overall calorie intake, thus supporting weight maintenance.
Also Read: How To Lose Weight? This Is What You Should Eat And Here’s Sample Indian Diet Chart
Balance Nutrient Intake
Proper portion sizes ensure that you get the right balance of all essential nutrients for growth and development.
Prevents Disease
Controlling portions can reduce the risk of lifestyle diseases such as obesity, diabetes, hypertension, and heart disease.
Guidelines for Portion Sizes
The Indian dietary guidelines recommend a balanced intake of various food groups. Here are the suggested portion sizes for each group:
Cereals and Millets:
Serving Size: 1 serving = 30 grams (1 roti or ¼ cup of cooked rice)
Recommended Servings: 6-8 servings per day
Examples: Rice, wheat, bajra, jowar, oats
Pulses and Legumes:
Serving Size: 1 serving = 30 grams (1 small bowl of cooked dal or3/8 cup)
Recommended Servings: 2-3 servings per day
Examples: Lentils, chickpeas, beans, peas
Vegetables:
Serving Size: 1 serving = 100 grams (1/2 cup cooked vegetables)
Recommended Servings: 3-5 servings per day
Examples: Spinach, carrots, beans, cauliflower
Fruits:
Serving Size: 1 serving = 100 grams (1 medium-sized fruit like an apple or banana)
Recommended Servings: 2-4 servings per day
Examples: Apples, bananas, mangoes, oranges
Milk and Dairy Products:
Serving Size: 1 serving = 100 ml of milk or 100 grams of curd
Recommended Servings: 2-3 servings per day
Examples: Milk, curd, paneer
Fats and Oils:
Serving Size: 1 serving = 5 grams (1 teaspoon of oil or ghee)
Recommended Servings: 4-5 servings per day
Examples: Vegetable oil, ghee, butter
Nuts and Oil seeds:
Serving Size: 1 serving = 15 grams (a small handful)
Recommended Servings: 1-2 servings per day
Examples: Almonds, walnuts, flaxseeds, sunflower seeds
Also Read: ICMR Dietary Guidelines 2024: Find Out 17 Specific Recommendations For Better Health
Sugars and Sweets:
Serving Size: 1 serving = 5 grams (1 teaspoon of sugar)
Recommended Servings: Use sparingly
Examples: Sugar, jaggery, honey
Meat, Fish, and Poultry:
Serving Size: 1 serving = 50 grams of cooked meat or fish
Recommended Servings: 1-2 servings per day
Examples: Chicken, fish, eggs
What Are Practical Tips To Follow To Control Portion?
Use Smaller Plates: This helps in controlling the amount of food you consume and reduces overall calorie intake.
Read Nutrition Labels: Check serving sizes and calories on food labels to help make informed decisions.
Measure Portions: Using measuring cups and spoons may help to ensure correct portion sizes.
Mindful Eating: Eat slowly and savour each bite of the food, which helps you recognize when you are full. Mindful eating practice confers numerous health incentives and supports weight management.
Balanced Meals: Ensure your plate has a mix of different food groups in recommended portions.
Conclusion
Maintaining appropriate portion sizes is crucial for a sustaining healthy lifestyle and eating regimen. By following these Indian dietary standard guidelines, you can ensure you’re getting the right amount of nutrients without overeating. Remember, moderation is a key mantra to a balanced and healthy life.
( This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
https://idaindia.com/wp-content/uploads/2017/07/STANDARDIZATION-OF-COOKED-FOODS.pdf
https://www.nin.res.in/downloads/DietaryGuidelinesforNINwebsite.pdf
