Portion control is a balanced diet that has all nutrients in adequate quantity, thereby keeping us healthy and nourished. It ensures our body gets all vital nutrients and also maintains a moderate body weight. Portion control helps us lose weight and maintain healthy nutrition. It is more a healthy lifestyle rather than a diet that restricts vital nutrients. The idea behind portion control is to portion your plate with a variety of nutrients, each in specific quantities that would fulfill your body’s demands.
Portion control is a mindful way of eating, where we add all vital elements of food items on our plate. It helps us refrain from nutrients which when taken in excess can make us gain weight and consume more of those items which won’t add extra weight but provide energy, extra vitamins, and minerals to our body and make us feel full and satiated.
Main food groups for portion control diet
Carbohydrates
Carbohydrates are the main energy driver for the body. They provide fuel to all vital organs so they can perform the desired functions. The nutrient when consumed in excess can raise body glucose levels, disrupt hormonal activity and add on extra weight. The carbs portion consumed in a day should be as much as it makes the body organs perform vital functions properly and not exceed to create other problems.
Proteins
Proteins are required for growth and repair of muscles and bones. They make up the hormones and enzymes of our body and also provide energy to the body. Consuming proteins makes our body feel energetic, it actively repairs old cells and tissues and builds muscle mass, theoretically making us feel active and energetic. Moreover, the nutrient is very essential for our body and should be consumed with every meal especially in breakfast so it can make us feel active for the entire day.
Fats
Fats are further divided into two main food groups, i.e. Saturated and Unsaturated Fats. Saturated fats are the unhealthy fat groups that come from animals like beef, pork, and high-fat dairy. Unsaturated fats include omega-3 and omega-6 fat groups mostly found in fish and plant-based fat. Consuming fats make us feel full and helps balance raised glycemic index and avoid sugar spikes.
Dairy
Milk, yogurt, and cheese are from the dairy group of food. They are very essential to fulfill our body’s calcium demand. Moreover, they also provide many other vital nutrients, minerals, and vitamins that are very essential for body functions. There are many benefits of dairy products to the body because of the nutrients they have.
Fruit
Fruits provide many vital minerals and vitamins to the body. They are rich in fiber and provide many health-boosting antioxidants to the body. In addition, they also prevent many illnesses and diseases and make us feel energetic and fresh, providing natural sweetness and hydration to the body.
Vegetables
Vegetables are rich in citric minerals and many vital vitamins. They help lower cholesterol levels and reduce the risk of heart diseases. They are portion less nutrients and can be consumed in bulk. Moreover, they are the food group which if taken in excess, makes us feel full and does not add on any extra weight.
Importance of Main Food Groups in the Portion Control Diet
The stated food groups are very essential in our diet. Our daily food intake should consist of each of the food groups to fulfill our body’s dietary demands. The food groups should be evenly distributed in our three daily meals, i.e. breakfast, lunch, and dinner. Fruits and nuts can be taken as light snacks. The food groups should not take off more than two portions for each meal.
1-2 portions of each food group in a meal add in all vital nutrients to the meal and assures no food is taken in excess. Moreover, it balances the body’s nutrient intake.
A diet with every vital nutrient ensures that all body processes are performed properly and we can stay away from many illnesses.
A diet with adequate food portions makes our body fulfill its dietary demands and ensures no excess food is consumed which may add on the extra weight and cause other problems like diabetes and hormonal problems due to sugar spikes and excess carbohydrates intake.
Conclusion
A portion control diet helps us move towards a healthy lifestyle. It is a diet that allows us to eat all food items and does not cut off any food item except extra sweets and sugars. Following a portion control diet, we can dine out and eat all options provided. As the diet focuses on food groups, not meal items and allows consumption of every food group, allowing us to consume every food option available but in proper quantity.