The easiest way to plan your day is to have a simple portion guide handy. While there is no limit on the variety of cuisines and meals you can prepare, practicing portion control helps you to stay within the limits of eating healthy. Controlling your portion size can go a long way in preventing overeating, weight and hunger management and better overall health.
We understand that it may become difficult for you to measure each ingredient before using it, this is why we have come up with a simple way to manage your portion sizes throughout the day.
Lentils and pulses are a great source of adding protein in your diet, especially if you are a vegetarian. Vegetarians must have 2 bowls of lentil/pulses per day. Each bowl should contain a fistful of dry, unsoaked lentil/pulse. e.g. Cheela for Breakfast and Dal for lunch. Lentils/Pulses are not only great sources of protein but they are also rich in Zinc, B Vitamins, Iron and Fibre.
If you are alright with eating eggs, make sure to incorporate at least 4-5 egg preparations in a week. Eggs are a great source of Vitamin B 12 for vegetarians. For meat/fish eaters, eat a palm sized portion 4-5 times in a week. Apart from being excellent sources of protein, meat and fish are also rich in essential micronutrients. You can add them in grilled, poached, baked form or also in curries. 1-2 cups of dairy such as milk, buttermilk, yogurt can also be added in the day to help meet calcium and Vitamin D (if fortified) requirements.
Portion control of grains and cereals is very crucial since the Indian diet is heavily dependent on carbohydrates. Up to 3-4 average sized rotis/parathas and 1 bowl of rice are advisable to have in the day.
4.Fruits and Vegetables
Fruits and vegetables are powerhouses of nutrition. As a general rule of thumb, have 1-2 fresh fruits everyday along with 2-3 bowls of vegetable preparations. Add a lot of versatility in their preparations to add variety as well as derive maximum nutrition from them.
- Nuts and Seeds
Nuts, oilseeds and dry fruits are a great source of nutrients such as iron and omega 3 fats. While they are nutrition dense, they are also energy dense. This is why it is important to have them in moderate amounts. The recommended intake suggests having 1 tsp of nuts and 1 tsp seeds in a day. You can have them soaked, powdered, in smoothies, with milk or in any other way you enjoy.
6.Oil and Sugar
Most non communicable diseases stem from over use of oil and sugar in the meals. Have no more than 2 tsp Sugar/Honey/Jaggery and 5 tsp Oil/Butter/Ghee in a day. Limit consumption of salt to 1 tsp per person per day as well.
In short, always remember that moderation is the key, even when it comes to your body’s health. At Nucros, we are here to help you decide the correct amount of food that works well for your body. Contact us for more details.