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Tips to control Portion Size for Weight Loss

1. Use compartment plate or small spoon’s, bowl and plates.

2. Drink 2 glasses water before meal.

3. Eating slowly regulate your Portion control. Eat slowly and chew your food. As your
brain can take around 20 minutes to register that you are full after eating, slowing
down can reduce your total intake.

4. Maintain Meal timings, keep your timings same for your daily meal. This habit will help
to reduce overeating.

5. Make healthy grocery list will helps you to stick your healthy eating plan. Do not buy
large packets and container of unhealthy items

6. Eat protein rich foods in every meal

7. Maintain food dairy, writing down all type of food and drinks, can increase awareness of
food you are consuming

8. Measure oil carefully. This is especially important because oil (even the healthful
kinds like olive and safflower) have so many calories; don’t pour it directly into your
cooking pan or over food

9. Control portions when eating out -Eat half or share the meal with a friend. If eating a
salad, ask for dressing on the side. Dip your fork into the dressing and then into the

10. Fill your plate with 50 percent veggies or salad, 25 percent lean protein, and 25 percent
starchy vegetables or carbs. This helps you roughly control portions automatically.
Use your hand as a serving Guide.

 Your palm = a serving of protein.

 Your fist = a serving of veg.
 Your cupped hand = a serving of carbohydrates.
 Your thumb = a serving of fat.

As a good place to start, women get 1 serving of each and men get 2 servings of each
per meal in the context of 3-4 meals per day.

How can I exchange one food from the other to add variety in my meals?

 1 medium katori = 150ml

 1 cup = 200ml
 1 glass = 250ml
 1 teaspoon = 5gms
 1 tablespoon = 15gms

 1 Cereal Exchange (25gms) gives 85kcal = 1 chapatti / 1 slice of bread / 1 medium

 katori cooked rice / 1 medium katori cooked Dalia or oats or upma or Poha / 1
 medium size idli
 1 pulse exchange (30gms) gives 100kcals = 1 medium katori of cooked dal (any)
 1 Fruit Exchange (80-100gms) gives 60kcals = 1 medium size apple / orange / pear
 guava / banana / pomegranate / 10-12 pieces of 2” cubes of papaya / 5-6 plums of
 strawberries
 1 Vegetable exchange (100gms) gives 25-50kcals = 1 medium katori of cooked
 vegetable like green leafy (spinach, bathua leaves, mustard leaves) and other
 vegetables (ladyfinger, beans, cauliflower, cabbage, capsicum, carrots, brinjal,
 onion)
 1 Milk exchange (200ml) gives 130kcals = 1 cup tonned milk / 1 medium glass
 1 Meat exchange (75gms) gives 85kcals = 3 small pieces of meat / chicken / fish fat
 exchange (5gm) gives 45kcals = 1 teaspoon of oil, ghee, butter, nuts