What is portion size?

How portions add up

Even healthy food adds up when portions grow.

At every meal, any of these can quietly add enough calories to stop weight loss:

• an extra roti
• a heaped plate of rice
• a second ladle of dal

Packaged snacks are tricky because one packet often holds more than one serving, so the calories on the label need multiplying.

Learning what a sensible portion looks like lets you keep enjoying the foods you love without counting every calorie.

Keeping portions in check

Serve yourself one portion on a plate instead of eating from the packet or the serving dish.

Habits that help:

• Using a smaller thali, katori and glass helps a normal portion look generous.
• When you buy big packs of namkeen or dry fruit, split them into small portions right away.
• Eating out, share a dish or pack half for later.
• Eat slowly, taking at least 15 minutes, so your fullness signals catch up.

A simple guide: half the plate vegetables, a quarter protein and a quarter grains.