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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
You may be eating healthy foods, but are you eating them in the right amounts? Let’s decode visual portion sizes that can actually work for Indian meals.
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Your palm (not fingers!) is roughly the right portion for cooked protein like paneer, chicken, tofu, eggs, or dal, as too much or too little can impact muscle growth and recovery.
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Think of roti, rice, poha, or idli. One cupped hand gives you an energy boost without overloading your system. Adjust up if you have a very active lifestyle.
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Oil, ghee, butter, nut butter, all are essential, but in tiny amounts, a thumb's length is perfect per meal to avoid excess calories.
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Fill half your plate with sabzi, salad, or stir-fried veggies as they're high in fiber, vitamins, and that helps to keep you full for longer.
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One closed fist = one serving of fruit. It could be 1 banana, 1 small apple, or a slice of watermelon. Opt for whole fruit over juice, always.
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For nuts, seeds, makhana, or dry snacks, one small handful is enough. Mindless snacking while watching Netflix? That’s where it adds up.
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Limit fruit juice to 1 small glass. Prioritize water, infused water, or herbal teas. Avoid sipping calories unknowingly through sugary drinks and colas.
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-Eating straight from the packet -Skipping meals, then overeating -Bigger plates lead to bigger portions. -No portion control during festivals
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Portion control isn’t starvation. It’s about respecting hunger, understanding satiety, and making better decisions, even with your favourite dishes.
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