Designing Your Plate: The Power of Portion Control

In today’s fast-paced world, it’s easy to lose sight of what we eat and how much we consume. Portion control is a crucial aspect of maintaining a balanced diet and achieving your health and fitness goals. In this blog post, we will delve into the importance of portion control, provide practical tips for designing your plate, and explain the reasoning behind these choices.

The Significance of Portion Control:

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Portion control plays a pivotal role in maintaining a healthy lifestyle for several reasons:

Calorie Management:

The primary reason to control portion sizes is calorie management. When we consume more calories than our bodies require, the excess is stored as fat, leading to weight gain. By controlling portions, we can regulate calorie intake and, in turn, maintain or achieve a healthy weight.

Balanced Nutrient Intake:

Proper portion control ensures a balanced intake of essential nutrients. A well-designed plate should include proteins, carbohydrates, healthy fats, vitamins, and minerals in appropriate proportions. This balanced approach helps meet nutritional needs while preventing overindulgence in any particular food group.

Blood Sugar Regulation:

Large portions of high-carbohydrate foods can cause rapid spikes and crashes in blood sugar levels. This can lead to increased hunger and cravings. Smaller, balanced portions help stabilize blood sugar, reducing the risk of energy crashes and unhealthy snacking.

Digestive Health:

Overeating can strain your digestive system, leading to discomfort, bloating, and even digestive disorders over time. Controlled portions promote better digestion and overall gastrointestinal health.

Designing Your Plate:

Portion control
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Now, let’s discuss how to design your plate for optimal portion control and overall well-being.

Fill Half Your Plate with Vegetables:

Vegetables are low in calories but rich in vitamins, minerals, and fiber. By dedicating half your plate to veggies, you ensure a nutrient-dense, low-calorie foundation for your meal.

Quarter of Your Plate for Protein:

Lean proteins like chicken, fish, tofu, or beans should take up a quarter of your plate. Protein helps with satiety and muscle maintenance.

Quarter of Your Plate for Carbohydrates:

Complex carbohydrates like whole grains, quinoa, or sweet potatoes can occupy the remaining quarter. These provide sustained energy and fiber for digestive health.

Healthy Fats in Moderation:

Incorporate healthy fats like avocado, olive oil, or nuts sparingly to add flavor and satiety to your meal.

Mindful Eating:

Eating slowly and savoring each bite can help you recognize when you’re satisfied, preventing overeating.

Reasoning Behind Portion Control:

Portion control
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Portion control works for several reasons:

Avoiding Overconsumption:

Smaller portions naturally lead to fewer calories consumed, helping with weight management.

Balanced Nutrition:

Controlling portion sizes ensures a balanced intake of macronutrients and micronutrients, promoting overall health.

Reduced Food Waste:

Smaller portions mean less food waste, benefiting both your wallet and the environment.

Improved Digestion:

Properly portioned meals are easier for your digestive system to process, reducing discomfort.

Tips for controlling portion :

Portion control
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Controlling portion sizes is essential for managing calorie intake and maintaining a healthy diet. Here are some practical tips to help you control your portions effectively:

Use Smaller Plates and Bowls:

One of the simplest ways to control portion sizes is to eat from smaller dishes. When you use smaller plates and bowls, it tricks your brain into thinking you’re eating more than you actually are.

Measure Your Food:

Invest in measuring cups, spoons, and a kitchen scale to accurately portion your food. This is especially useful when you’re cooking or serving meals at home.

Read Nutrition Labels:

Pay attention to serving sizes on nutrition labels. These labels provide information about the recommended portion sizes for various foods, making it easier to control your intake.

Divide Restaurant Meals:

When dining out, consider sharing an entrée with a dining partner or asking for a to-go container at the beginning of the meal to set aside half of your meal for later.

Practice Mindful Eating:

Slow down and savor each bite. Put your fork down between bites, and focus on the taste and texture of your food. This can help you recognize feelings of fullness before overeating.

Pre-Portion Snacks:

When you buy snacks in bulk, portion them into smaller containers or bags to avoid mindlessly munching from a large package.

Use Your Hand as a Guide:

Your hand can serve as a rough guide for portion sizes. For example, a serving of protein should be about the size of your palm, a serving of grains should fit in your cupped hand, and a serving of fats should be about the size of your thumb.

Be Aware of Liquid Calories:

Pay attention to portion sizes of beverages like sugary drinks, alcohol, and even fruit juices. These can add up quickly in terms of calories and sugar intake.

Plan Ahead:

Prepare meals and snacks in advance and portion them into individual containers. This prevents overeating by having readily available, properly sized portions.

Listen to Your Hunger and Fullness Signals:

Pay attention to your body’s cues for hunger and fullness. Eat when you’re hungry and stop when you’re satisfied, even if there’s food left on your plate.

Practice Portion Distortion Awareness:

Be mindful of portion sizes when dining out, as restaurant portions are often larger than what you need in one meal. Consider splitting an entrée or taking leftovers home.

Limit Buffet and All-You-Can-Eat Situations:

It can be challenging to control portion sizes in buffet settings. If you find yourself at a buffet, make a plan before you start eating and stick to it.

Use Technology:

There are many smartphone apps and websites that can help you track your food intake and portion sizes, making it easier to stay on track.

Designing your plate with portion control in mind is a powerful tool for achieving and maintaining a healthy lifestyle. By understanding the significance of portion control and following practical guidelines for meal composition, you can take control of your diet, support your overall health, and work towards your fitness goals. Remember that moderation and balance are key, and making mindful choices about what and how much you eat can lead to long-term well-being. Remember that portion control is not about deprivation but about making conscious choices to support your health and well-being. Over time, it can become a natural and sustainable part of your eating habits.

 

 

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Prostate Health: Nurturing Your Well-being Through Diet and Lifestyle

Maintaining a healthy prostate is essential for men’s overall well-being. While genetic factors play a role, lifestyle choices such as diet and exercise can significantly impact prostate health. In this article, we will explore the importance of a balanced diet and healthy lifestyle practices for optimizing prostate health.

There are several factors that can influence prostate health.

These factors include:

Age:

Prostate health is often affected by the aging process. As men get older, the risk of developing prostate conditions such as benign prostatic hyperplasia (BPH) or prostate cancer increases. Regular check-ups and screenings are essential for early detection and management of prostate-related issue

Family History:

Having a family history of prostate conditions, particularly prostate cancer, can increase the risk of developing similar conditions. If a close family member, such as a father or brother, has had prostate cancer, it is important to inform healthcare providers for appropriate screening and monitoring.

Hormonal Factors:

Hormones, particularly testosterone and dihydrotestosterone (DHT), play a significant role in prostate health. Imbalances in these hormones or increased sensitivity of prostate cells to these hormones can contribute to the development of prostate conditions.

Ethnicity:

Ethnicity has been found to be a factor in prostate health. For example, prostate cancer is more common among African-American men, and they are also more likely to develop aggressive forms of the disease. Understanding one’s ethnic background can help inform healthcare decisions and screening recommendations.

Diet and Lifestyle:

Food affect mental health

Diet and lifestyle factors can impact prostate health. A diet high in fruits, vegetables, whole grains, and lean proteins, along with regular physical activity, can contribute to better prostate health. On the other hand, a diet high in saturated fats, processed foods, and low in fiber may increase the risk of prostate conditions.

Obesity:

 

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Being overweight or obese has been associated with an increased risk of prostate conditions, including prostate cancer and BPH. Maintaining a healthy weight through a balanced diet and regular exercise is important for overall prostate health.

Smoking and Alcohol Consumption:

Smoking and excessive alcohol consumption have been linked to an increased risk of prostate cancer. Quitting smoking and moderating alcohol intake can have a positive impact on prostate health.

The Role of Diet:

Embrace a Nutrient-rich Diet:

Consuming a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats is crucial for prostate health. These foods are rich in vitamins, minerals, antioxidants, and phytochemicals that promote a healthy prostate.

Lycopene:Photo by <a href="https://unsplash.com/@galex?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Alex Ghizila</a> on <a href="https://unsplash.com/photos/UD_j10SKj5g?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a>

Tomatoes contain lycopene, a powerful antioxidant associated with prostate health benefits. Cooked tomatoes, tomato products, and sauces are particularly beneficial as they enhance lycopene absorption.

Include Cruciferous Vegetables:

Photo by Magda Ehlers: https://www.pexels.com/photo/broccoli-and-cauliflower-on-the-table-4162147/

Broccoli, cauliflower, Brussels sprouts, and kale are part of the cruciferous vegetable family. They contain compounds like sulforaphane, which may support prostate health.

Focus on Omega-3 Fatty Acids:

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Incorporate sources of omega-3 fatty acids, such as fatty fish (salmon, mackerel, and sardines), flaxseeds, and walnuts. Omega-3s have anti-inflammatory properties that may help maintain a healthy prostate.

Limit Processed Foods:

Reduce the intake of processed foods, refined sugars, and unhealthy fats. These foods can contribute to inflammation and negatively impact prostate health.

 

Lifestyle Practices:

Regular Exercise:

Engaging in moderate-intensity exercises like brisk walking, swimming, or cycling for at least 30 minutes most days of the week can be beneficial for prostate health. Exercise helps maintain a healthy weight and reduces the risk of prostate problems.

Maintain a Healthy Weight:

Obesity and excess body fat have been linked to an increased risk of prostate issues. Maintaining a healthy weight through a balanced diet and regular exercise is crucial.

Stay Hydrated:

Drinking an adequate amount of water daily helps flush out toxins from the body and promotes overall prostate health.

Limit Alcohol Consumption:

Excessive alcohol consumption can increase the risk of prostate problems. If you choose to drink, do so in moderation (up to one drink per day for men).

Avoid Tobacco:

Photo by <a href="https://unsplash.com/@matmacq?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Mathew MacQuarrie</a> on <a href="https://unsplash.com/photos/lzcKZlVPYaU?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a>
Photo by Mathew MacQuarrie on Unsplash

 

Smoking has been linked to an increased risk of developing aggressive forms of prostate cancer. Quitting smoking or avoiding tobacco products altogether is vital for prostate health.

By adopting a nutritious diet and making positive lifestyle choices, you can actively promote prostate health. Emphasizing a nutrient-rich diet, regular exercise, and maintaining a healthy weight are essential practices. Remember, it is never too late to start prioritizing your prostate health. Consult with your healthcare provider for personalized advice and screenings to ensure a proactive approach to your well-being.

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Effects of too much sugar on children

Introduction: Sugar and Children

Childhood and sugar are inextricably related. There are very few things a child like more than her sugary treats. Their world lights up with sugar in the form of chocolates, colourful candies, and other sweets. Sugar is so enormously loved by the children that parents often use them as rewards for good behaviour or for a job well done. The supply of sugar is also incessant. In addition to the parents, sugar in the form of chocolates and candies also come from visiting relatives and acquaintances, school friends, and from every other conceivable places. The result, needless to say, turns pretty debilitating. Excessive sugar in foods have long lasting health implications. In this article we shall discuss about the effects of too much sugar on children.

Recommended Quantity of Sugar for children

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The World Health Organisation (WHO) in its new guidelines for sugar intake for adults and children have recommended reduced intake of free sugar throughout the life. According to WHO the intake of free sugar should be less than 10% of total energy intake. A further reduction to below 5% of total energy intake will have further benefits, according to them.

As per the American Heart Association (AHA) children below 2 years old should not have any free sugar at all. For children between 2-18 years old, recommended daily intake of sugar is 25 grams (6 teaspoons) or less. A study has found that more than 81% of children in the US eat more sugar than this recommended quantity. This, in turn, often leads to a higher BMI when they become older.

Harmful Effects of having too much sugar on children

There are raging controversies among scientists about addictive properties of sugar. Some believe that sugar can be more addictive than cocaine, citing the immediate pleasure caused by the release of a flood of dopamine from eating sugar make one addicted to sugar. While other scientists disagree in equating sugar with drugs; the harmful effects of eating too much sugar in diet remains incontrovertible.

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1. Obesity and having too much sugar on diet

Malnutrition among overweight kids is difficult to ascertain. When too much sugary foods are consumed, the quantity of nutritious food in diet automatically gets reduced. Sugary foods lead to obesity that can have several long-term consequences, including an onset of cardiovascular diseases, diabetes, fatty liver, joint pain and more.

2. Suppression of Immune system.

Eating sugary foods is directly related to the suppression of immune system. White blood cells in our body are responsible for fighting off infections. These white blood cells are highly affected by excess sugar consumption. They cannot do their jobs as well.  Therefore, consuming a lot of sugar through foods and beverages reduces our body’s innate ability to ward off diseases.

3. Increased risk of diabetes

While direct correlation of developing type 2 diabetes with consuming sugar have not been established, it is found that people who regularly drink sugar sweetened beverages have a 25% more risk of developing diabetes. In fact, countries where sugar consumption is highest also have highest rates of type 2 diabetes, whereas those with lowest consumption have lowest rates. Diabetes is a terrible condition that may harm a child’s kidneys, eyes and blood vessels.

4. Effect of having too much sugar on the eyesight of children

An increased sugar content in diet may lead to a swelling of the eyes that in turn may cause reduced or blurry vision.

5. Digestive issues

Excessive sugar in diet reduces the effectiveness of good bacteria in the gut. As gut bacteria help in digestion, this leads to an increased possibility of indigestion, heartburn, gas etc.

6. Tooth Decay

Eating sugary foods is directly responsible for decayed tooth among children

7. Sugar and the Brain

A study conducted at the University of Southern California found that excess consumption of sugar intake interferes with normal functioning of brain that includes hindrance in remembering minor details about one’s environment. UCLA researchers have found sugar intake slows down the brain. The researchers found in their experiment with rats than too much fructose had damaged the rats’ synaptic activity

Alternatives to sugar

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Whole fruits

Fruits are both sweet and colourful and it would not be an exaggeration to call them nature’s candies. Although they too have sugar, it isn’t refined or processed sugar that is found in most desserts.  Two to three servings of fruits like apples, bananas, berries, pomegranate can meet sweet craving of a child.

Dry fruits

Dry fruits like raisins and dates are rich in minerals and fibre.  Low quantities of dry fruits can act as an alternative to sugar.

Peanut Butter

Peanut butter in appropriate quantities is tasty and healthy snacks. When mixed with fruits peanut butter can help satisfy a child’s sweet tooth. It is also a very good source of healthy fat.

Organic honey

1-2 teaspoons of Organic Honey in a week is good for health. In addition to meeting a child’s sweet cravings, it is also a good source of antioxidant, along with antibacterial and antifungal properties.

Jaggery

Jaggery, like organic honey, if eaten in moderation (2 spoons in a week), can be a healthy alternative to processed sugar. It is also rich in antioxidants and helps in strengthening immunity

Greek yoghurt

Greek Yoghurt, without added flavours or sugar, can be used as a tasty substitute to sugar.  One can prepare healthy and delicious sundaes with Greek yogurt using nuts and fruits.

To separate a child from her daily dose of sugar is indeed a difficult job, especially if she is used to having a lot of it in her diet. However, a concerted effort must be made to reduce the free sugar intake among children, seeing how long term and debilitating health effects of too much sugar on children.

 

 

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Fad diets

A fad weight loss diet is any diet which promises fast weight loss without a scientific logic. Fad diets mostly eliminate entire food groups and hence do not provide a wide range of important nutrients.

Fad diets provide short-term results and are difficult to sustain and lead to serious health problems on a long term basis. The best approach to weight loss is to follow a long-term, healthy and balanced eating plan and to exercise regularly.
Weight loss and fad diets:
Diets that encourage fast weight loss generally have little effect on body fat. The initial weight lost from fad diet is mostly water and lean muscle (which is generally not desirable).
When we cut down on food drastically, the body begins to break down muscle to meet energy needs. Muscle break down to release energy is faster than breakdown of fat stored in the body, which is not the desirable route to weight loss.
Breaking down muscle leads to:
• a loss of water, creating the illusion of rapid weight loss
• a reduced metabolic rate, so when the diet is stopped it is much easier for the body to gain fat than it was prior to going on the diet.
As a result, with loss of muscle, our body will become fatter over time.
Fad diets often encourage a short-term change in eating behavior, rather than encouraging changes that can be sustained in the long-term basis. It is essential that diet should meet nutritional needs, and is practical and suitable for individual lifestyles.

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Obesity worldwide

Worldwide obesity has more than doubled since 1980. In 2014, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 600 million were obese. 39% of adults aged 18 years and over were overweight in 2014, and 13% were obese. Most of the world’s population live in countries where overweight and obesity kills more people than underweight. 42 million children under the age of 5 were overweight or obese in 2013.

9 out of 10 people with newly diagnosed type 2 diabetes are overweight. If you are overweight, losing some weight could help you better manage your diabetes.Obesity is preventable.

The fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories spent.

Are we among the above or some of our near and dear ones among the above. If yes, then what are we doing about it. It is good to be busy, but it is a not a great idea to be busy now and regret later in life. The diseases that come with being overweight are irreversible. No amount of money can get us back to our old healthier self.

It is high time for us to become aware of if we are within the healthy weight zone or, overweight. Overweight and obesity are both extremely dangerous and lead to some serious health issues like

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· High blood pressure (Hypertension)
· High Cholesterol or high levels of triglycerides (Dyslipidemia)
· Type 2 diabetes
· Coronary heart disease
· Stroke
· Osteoarthritis (a breakdown of cartilage and bone within a joint)
· Sleep apnea and breathing problems
· Some cancers (endometrial, breast, colon, kidney, gallbladder, and liver)
· Low quality of life
· Mental illness such as clinical depression, anxiety, and other mental disorders.
· Body pain and difficulty with physical functioning.

We all have either made half- hearted attempts to bring our body weight within the healthy zone or a minimum risk zone, with various degree of success. It is not a great idea not to care about our body, as we risk taking body into a critical ailment zone. If we don’t take care of it or even start thinking of now, we may land up some of above ailments and then taking medical treatment or a starvation – diet treatment.
None of these 2 options are great for us, as we will be forced to accept change in our lifestyles.
Food and Wellness works with clients to be able to understand the root causes of excess weight and customizes diet plans providing the best achievable solution over a reasonable time span. Its time for specialised health care for your body as each of us are unique. What works for me may not work for others.

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Obesity: Why its a serious global concern

In a fast-moving world of today, the list of our health concerns keep growing by the day. Gone are the days when there was sufficient time in a day to dedicate towards eating right and living healthy. Our priorities now have changed and personal health has taken a backseat in that list.

It is therefore a serious issue that the major health concerns of today sprout not from monumental mistakes but from very tiny missteps that we take every day in an increasingly unhealthy lifestyle we lead today.

And one of the most significant of those concerns is obesity.

Overweight and obesity are defined as abnormal or excessive fat accumulation that may impair health. The WHO defines it as:

  • A BMI greater than or equal to 25 is overweight
  • A BMI greater than or equal to 30 is obesity.

Body mass index (BMI) is a simple index of weight-for-height that is commonly used to classify overweight and obesity in adults. It is defined as a person’s weight in kilograms divided by the square of his height in meters (kg/m2).

Here are some statistics as revealed by WHO that sheds some light on the appalling nature of this condition:

  • Worldwide obesity has more than doubled since 1980.
  • In 2014, more than 1.9 billion adults, 18 years and older, were overweight. Of these, over 600 million were obese.
  • 39% of adults aged 18 years and over were overweight in 2014, and 13% were obese. Overall, about 13% of the world’s adult population (11% of men and 15% of women) were obese in 2014.
  • 42 million children under the age of 5 were overweight or obese in 2013.
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So what causes obesity?

Like mentioned earlier, the most threatening part of the problem is that it has its source embedded right into the most basic of activities that we do or fail to do in our daily lives. Technically, it can be said that the fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories expended. Globally the general trend in the present lifestyle has been:

  • An increased intake of energy-dense foods that are high in fat; and
  • An increase in physical inactivity due to the increasingly sedentary nature of many forms of work, changing modes of transportation, and increasing urbanization.

Why obesity is different from ‘being fat’

While being of a slightly overweight body type isn’t a matter of concern, being obese goes way beyond just looking fat. It brings with it serious threats to health. Risk factors associated are cardiovascular diseases (mainly heart disease and stroke), diabetes, musculoskeletal disorders,some cancers(breast and colon).

Childhood obesity is associated with a higher chance of obesity, premature death and disability in adulthood. But in addition to increased future risks, obese children experience breathing difficulties, increased risk of fractures, hypertension, early markers of cardiovascular disease, insulin resistance and psychological effects.

Cures and preventive measures

However, all is not lost and overweight and obesity are curable with diet and lifestyle changes. Here are some of the ways in which you can cure yourself out of overweight and obesity issues:

  • Limit energy intake from total fats and sugars;
  • Increase consumption of fruit and vegetables, as well as legumes, whole grains and nuts;
  • Engage in regular physical activity (60 minutes a day for children and 150 minutes per week for adults).

Nevertheless, when obesity goes beyond the control of home remedies or serious health issues crop up as a result, it is always important to take expert help instead of experimenting with one’s health. Food n Wellness advises clients on how overweight and obesity can be controlled.

Please contact our expert, Mrs. Meenu Agarwal @+65 96479240 or [email protected].

To end on a positive note, it is not humongous a task to prevent or cure obesity. A slight change in our daily activities and a disciplined commitment towards our health and wellbeing goes a very long way. And we believe that it is certainly more rewarding to be responsible in our choice of lifestyle than to fight endless battles with health issues all our life!

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