Portions and Serving Size
If you are overweight, you may need to cut down your serving sizes. Since South Asians offer food as a gesture of hospitality, it may be difficult to refuse (especially when the food is tasty). To avoid feeling overly full, aim for 75 percent fullness.
Here are some other portion-control tips:
- The South Asian cook may be used to "eyeballing" or estimating quantities, which can lead to excess oil and difficulties limiting starchy foods. Use measuring cups and spoons and consider buying a food scale to accurately measure.
- For detailed information how to estimate portions of food groups, see our Pyramid Serving Chart.
- Read labels and try to stick to one or two suggested servings based on the label.
- Write a food journal or diary with everything you eat and drink (include condiments):
- Record portions and estimate calories to see how you are doing.
- The internet is a great source of free or low-cost recording formats.
- To reduce weight:
- Males: 1500 to 1800 calories per day.
- Females: 1200 to 1500 calories per day.
- See a registered dietitian if you have diabetes or are having difficulty meeting goals.
- As you control your food intake, be aware of how many calories are in your beverages.
Portion Control at Restaurants
Eating at a favorite restaurant, or trying out a new one, can be a great time to socialize and catch up with friends and family, without having to cook. It can also derail your attempts to control your portions. Check out our tips for controlling your diet while eating out.
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