Are you overeating? Here’s how to eat your meal in the right proportions | Health

Eating a balanced diet in the right proportions is important for maintaining a healthy lifestyle. However, with busy schedules and various distractions, it can be difficult to monitor the amount of food you consume. This will give you an accurate idea of ​​the estimated number of calories burned. This way, you eat what your body needs instead of unintentionally overindulging. Overeating can lead to weight gain and other health problems, and overeating can lead to nutritional deficiencies and low energy levels. It is therefore essential to know the proper serving size and how to effectively control portions. (Please also read: Dietary Habits to Adapt to Maintain Nutrient Levels and a Healthy Lifestyle )

Ruchi Sharma, certified dietitian and founder of EAT FIT REPEAT, shared with HT Lifestyle simple tips and tricks for eating in proportion.

1. Make your plate colorful: Colorful plates may contain different groups of foods. For example, a plate with strawberries, 1/2 cup rice, chicken fillet, and sautéed vegetables is much more varied and healthy than a plate of chicken curry alone.

2. Use smaller plates. A smaller plate will give you more volume and more satisfaction.

3. Don’t mess with leftovers: Wasting food is not encouraged at all, but that doesn’t mean you should brush your children’s or grandchildren’s leftovers. Make a solid plan for

4. Drink before eating: Drinking a glass of water or buttermilk before a meal creates space in your stomach. This may help keep your portion to a minimum.

5. Add vegetables and fiber: Rounding out your meals with vegetables and fiber is an effective way to cut calories, as these are high-volume foods that keep you feeling full while minimizing calories. For example, you can use a whole multigrain roti instead of plain bread.

6. Don’t Double Your Carbs: Do not eat roti or naan with starchy vegetables if they are already on the plate.

“This is how you can manage your portions accordingly. Other than this, eating slowly, drinking soup before meals, and limiting meal distractions (such as watching TV while eating) are not recommended. Seeing and smelling food and chewing food is important for optimal digestive health and managing hunger and satiety. It’s also important for GLP-1, which regulates insulin secretion. As the name suggests, portion control emphasizes minimizing the amount of foods you eat rather than eliminating certain foods from your diet. This will help you design a healthy, balanced diet to help you reach your health and weight goals.