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Friday Fitness Challenge – Small Portion, One Serving Per Meal

UR

3 min read


A variety of food is undoubtedly a feast for the eyes. The colour and sumptuousness of the edibles tempts our senses. We begin to experience craving and our instant reaction is to opt for a big plate to accommodate all the food! But this is where we slip-up. We miss the point of eating appropriately and mindfully.

A bigger plate can lead to overeating. UR focus shifts to the number of items instead of one. U stray from the path of mindful eating and end up consuming more calories. The difference between the amounts of calories U eat and burn quickly leads to weight gain and other issues. Want to know the way out? Use a smaller plate!

A small plate supports portion control. As U have a little space on the plate this encourages U to eat consciously. Studies prove that it enables U to enjoy the moment. U take the serving as per UR need without getting influenced or distracted.

Using a small plate is also helpful in managing food anxiety. Stats state that about 30 million people experience food anxiety during their lives. The feeling of being overwhelmed can be controlled by choosing the right food and the right quantity. Talking to a nutrition counselor can also reduce anxiety related to food.

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A smaller plate will help U to consume only one serving of everything. This in turn helps U gain a variety of nutrition and taste – without over-doing the calories. It avoids indigestion and discomfort as well.

Small servings allow U to eat slowly. It even helps U pay attention to UR hunger in a better way. UR body indicates when to stop. U take the cue and stop eating extra. This small step helps different body functions to work optimally. UR digestive system too doesn’t go on overload mode— it functions at its best! U are able to maintain UR blood sugar levels in balance and avoid a glucose spike. U successfully avoid insulin resistance and this could help U to live a long and healthy life.


Did you know that controlling UR portions and avoiding food wastage is also a proactive way to save the planet? Avoiding food wastage can help millions of unfed people on the planet.


Controlling food portions and avoiding food wastage is also a proactive way to save the planet. By avoiding wastage of food U can help millions of unfed people on the planet. It is the key to resource efficiency and a way to respect food. Did U know that food wastage generates 3.3 billion tons of greenhouse gas emissions every year? Greenhouse gases influence climate change and the rising of sea levels. By not wasting food, U can contribute towards a safer planet!

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The key is to stick to UR needs instead of UR wants and greed! Say NO to wasting food to make a difference.

This Friday, take up a fitness challenge. Have small portions of food. Begin to eat in a small plate. Engage in mindful eating. Have one serving per meal. Doing this will help both U and the world to stay healthy and fit!

Other tips for portion-control
  • Don’t eat directly from the cookware container.
  • Use smaller bowls and serving spoons.
  • Divide UR plate to include a variety of portions—good fat, carbs, proteins and vegetables.
  • Add only by ‘half portions’ when eating out. Keep in mind, outside food is more processed. Their serving spoons are also larger than the ones we use at home.
  • Have water 20 minutes before U begin UR meals. This satiates UR stomach to a large extent.
  • Don’t engage in distracting stuff such as watching TV and using cellphones while having UR meals.
  • Take small bites and chew well. Go slow. It helps to avoid overeating.
  • Note down what all U eat in UR food dairy. Do it until U are in the habit of portion control.