healthy-diet Archives - Food & Wellness

Why Portion Control is More Important Than Counting Calories

September 2, 2025September 2, 2025Shampa BanerjeeLeave a comment

When it comes to weight management and healthy eating, two common strategies often come up: counting calories and controlling portion sizes. While calorie counting has long been a popular method, research increasingly shows that portion control is more practical, sustainable, and beneficial for long-term health. Understanding the science behind portion sizes and how our bodies respond to food can help people make healthier choices without the stress of tracking every single calorie.

The Science Behind Portion Control vs. Calorie Counting

1. Human Perception and Overeating

Our brains are not always good at estimating calories, especially in calorie-dense foods like fast food, sweets, or fried snacks. A small slice of cake and a bowl of fruit salad may look similar in size but can differ by hundreds of calories. Studies from the American Journal of Clinical Nutrition show that people consistently underestimate calorie content, particularly in large portions. Portion control bypasses this error by focusing on quantity rather than complex calorie calculations.

2. Satiety and Hormonal Response

Calories are not equal when it comes to how full you feel. Protein and fibre-rich foods keep you satiated longer than processed carbs, even if the calorie count is the same. When we eat large portions of refined foods, blood sugar spikes and drops rapidly, leading to cravings and overeating. By managing portion sizes, especially of calorie-dense foods, we can regulate hormones like insulin and ghrelin (the hunger hormone) more effectively than by simply counting calories.

3. Sustainability and Behavioural Psychology

Calorie counting requires constant measuring, logging, and calculating, which many people find tedious. This often leads to burnout. Portion control, on the other hand, is simpler. Visual cues such as “half a plate of vegetables, one-quarter lean protein, and one-quarter whole grains” are easier to remember and apply daily. Behavioural studies in nutrition highlight that simple, consistent habits have a greater impact on long-term adherence than complicated tracking systems.

4. Metabolism and Nutrient Quality

Calorie-focused diets often overlook food quality. For example, 100 calories of sugary soda and 100 calories of nuts have very different effects on metabolism, satiety, and overall health. Portion control encourages moderation while allowing nutrient-dense foods to take priority. This aligns with research from the Harvard School of Public Health, which emphasises nutrient quality over calorie quantity for long-term disease prevention.

Practical Procedures for Portion Control

Portion control doesn’t mean depriving yourself. It means eating mindfully and giving your body what it needs in the right amounts. Here are some evidence-based strategies:

Use the Plate Method
- Fill half your plate with vegetables and salads (high in fibre, low in calories).
- Fill one-quarter with lean proteins like fish, chicken, legumes, or tofu.
- Fill the remaining one-quarter with whole grains or starchy foods like brown rice, quinoa, or sweet potato.
Follow the Hand Guide
- Protein: the size of your palm.
- Carbohydrates: the size of your cupped hand.
- Vegetables: the size of your fist.
- Fats: the size of your thumb.
  This simple guide makes portion control easy without scales or apps.
Eat Slowly and Mindfully
It takes about 20 minutes for your stomach to signal fullness to your brain. Eating quickly often leads to overeating. Slowing down and chewing properly helps with portion awareness.
Avoid Eating from Packets
Directly eating chips, cookies, or nuts from a large packet encourages mindless overeating. Instead, portion out a small bowl and put the rest away.
Use Smaller Plates and Bowls
Research in the Journal of Consumer Research shows that using smaller dishes can reduce food intake by up to 30% without affecting satiety. Our brains perceive the same amount of food as more filling when served on a smaller plate.
Pre-portion Snacks
If you enjoy snacks, prepare small portions in advance. This prevents accidental overeating, especially with calorie-dense foods like nuts, cheese, or trail mix.
Balance Indulgence with Moderation
Portion control allows you to enjoy occasional treats without guilt. For example, a small square of dark chocolate can satisfy cravings better than restricting yourself and then bingeing later.

Why Portion Control Works Better Long-Term

Counting calories often reduces eating into a mathematical exercise, making food feel restrictive. Portion control, however, helps build a healthier relationship with food. It trains your mind to recognise hunger and fullness cues, encourages variety, and prioritises nutrient-rich foods.

By focusing on portion sizes, people naturally end up reducing calorie intake without obsessively tracking numbers. This leads to better weight control, improved digestion, stable energy levels, and reduced risk of lifestyle diseases such as diabetes and heart disease.

Conclusion

While calorie counting can work in the short term, portion control offers a more practical and sustainable path to healthy living. It simplifies eating decisions, respects satiety signals, and emphasises food quality over numbers. By using simple tools like the plate method, hand guide, and mindful eating practices, anyone can maintain balance without stress.

References

Rolls, B. J., Morris, E. L., & Roe, L. S. (2002). Portion size of food affects energy intake in normal-weight and overweight men and women. American Journal of Clinical Nutrition.
Harvard T.H. Chan School of Public Health. “The Nutrition Source – Healthy Eating Plate.”
Wansink, B., & van Ittersum, K. (2013). Portion size me: Plate-size induced consumption norms and win-win solutions for reducing food intake and waste. Journal of Experimental Psychology: Applied.
Hill, J. O., & Wyatt, H. R. (2005). Role of physical activity in preventing and treating obesity. Journal of Applied Physiology.

Top 5 Kidney-Friendly Foods You Should Add to Your Diet

May 31, 2025May 31, 2025Shampa BanerjeeLeave a comment

Maintaining kidney health is crucial, and one of the best ways to support kidney function is by incorporating kidney-friendly foods into your diet. These foods not only help protect the kidneys from damage but also improve overall well-being. In this article, we will explore the top 5 kidney-friendly foods you should add to your diet to promote kidney health and manage the risk of chronic kidney disease (CKD). By making these kidney-friendly foods a regular part of your meals, you can enjoy their health benefits while supporting kidney function.

1. Cauliflower: A Low-Potassium Kidney-Friendly Vegetable

Cauliflower is a kidney-friendly vegetable packed with essential nutrients like vitamin C, folate, and fiber. It is naturally low in potassium, making it an excellent choice for those managing kidney disease. Potassium can build up in the blood if kidney function declines, so opting for low-potassium foods is crucial.

Why Cauliflower is Good for Kidney Health:

Low in potassium: Ideal for those with CKD or restricted potassium intake.
High in antioxidants: Contains glucosinolates and isothiocyanates that help reduce inflammation and support detoxification.
Rich in fiber: Promotes gut health and helps regulate blood sugar, which supports kidney function.

2. Blueberries: Antioxidant-Rich and Kidney-Supporting

Blueberries, one of the top 5 kidney-friendly foods, are delicious and packed with antioxidants, particularly anthocyanins. These antioxidants help combat oxidative stress and inflammation, both of which are linked to kidney damage.

Why Blueberries are Good for Kidney Health:

High in antioxidants: Protects kidney cells from free radical damage.
Anti-inflammatory properties: Reduces inflammation that can contribute to kidney deterioration.
Supports heart health: Helps reduce blood pressure and cholesterol, which benefits kidney function.

3. Garlic: A Natural Anti-Inflammatory for Kidney Health

Garlic is not only flavorful but also has several health benefits, especially for kidney health. It is well-known for its ability to reduce inflammation, fight infections, and lower blood pressure—key factors in maintaining kidney function.

Why Garlic is Good for Kidney Health:

Anti-inflammatory: Contains allicin, a sulfur compound that helps reduce kidney inflammation.
Lowers blood pressure: Chronic hypertension can damage kidneys, and garlic helps manage blood pressure naturally.
Antioxidant-rich: Protects kidneys from oxidative damage caused by free radicals.

4. Red Bell Peppers: A Kidney-Friendly Source of Vitamin C

Red bell peppers are a kidney-friendly addition to your diet due to their low potassium content and high vitamin C levels. These peppers also provide antioxidants that protect the kidneys from oxidative stress and inflammation.

Why Red Bell Peppers are Good for Kidney Health:

Low in potassium: Perfect for individuals with CKD or on a restricted-potassium diet.
High in vitamin C: Supports the immune system and reduces inflammation.
Rich in antioxidants: Protects against oxidative stress and kidney damage.

5. Olive Oil: A Heart-Healthy Fat in the Top 5 Kidney-Friendly Food

Olive oil is a heart-healthy fat that also supports kidney health. It’s rich in monounsaturated fats and polyphenols, which help reduce inflammation and improve overall kidney function.

Why Olive Oil is Good for Kidney Health:

Anti-inflammatory: The polyphenols in olive oil have strong anti-inflammatory properties that protect kidney tissue.
Supports heart health: Olive oil promotes cardiovascular health, which is essential for kidney function.
Rich in antioxidants: Contains antioxidants like vitamin E and polyphenols that fight oxidative stress and reduce kidney disease risk.

Conclusion: Add These Kidney-Friendly Foods to Your Diet

Including kidney-friendly foods like cauliflower, blueberries, garlic, red bell peppers, and olive oil in your daily diet can help promote kidney health, reduce inflammation, and support overall well-being. These foods are not only packed with essential nutrients but also protect against risk factors like high blood pressure and oxidative stress that can lead to kidney damage.

Beetroot raita

April 23, 2024April 23, 2024Lissa ThomasLeave a comment

Beetroot raita

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Author: Lissa Thomas
Prep Time: 20 minutes
Cook Time: 5 minutes
Total Time: 25 minutes

Print Recipe

Description

Beetroot raita is a colorful and flavorful Indian side dish made by mixing grated beetroot with creamy yogurt and spices. It’s refreshing, nutritious, and commonly served alongside rice dishes or as a dip with snacks. The vibrant pink color and delicious taste make it a favorite in Indian cuisine.

Ingredients

Scale

1 medium-sized beetroot, boiled, peeled, and grated
1 cup thick yogurt (preferably homemade)
1 small green chili, finely chopped
1/2 teaspoon mustard seeds
1/2 teaspoon urad dal (split black gram)
A few curry leaves
1/2 teaspoon grated ginger
1/4 teaspoon asafoetida (hing)
Salt to taste
1 tablespoon fresh grated coconut (optional)
1 tablespoon oil

Instructions

Rinse the beetroot first thoroughly in water. Then peel and grate it. Saute it with little oil, Set aside.
In a mixing bowl, whisk the thick yogurt until it becomes smooth and creamy. Add the sautéed beetroot to the yogurt and mix well.
Tempering: Heat oil in a small pan. Add mustard seeds and let them splutter. Then add urad dal and sauté until it turns golden brown. Add chopped green chili, grated ginger, and curry leaves. Sauté for a minute. Finally, add asafoetida (hing) and turn off the heat. Let the tempering cool down slightly.
Pour the tempering over the beetroot-yogurt mixture. Mix everything well. Add salt to taste and adjust the consistency by adding a little water if needed.
Garnish the raita with chopped curry leaves and grated coconut

Nutrition

Serving Size: 2
Calories: 205 kcal
Fat: 11.5
Carbohydrates: 17
Protein: 6

Nutritional Impact On Mental Health

August 15, 2023August 15, 2023NamrataLeave a comment

Nutritional Impact on mental health – What’s the connection between food and mental health? Basically, what we eat has a direct effect on our brain chemistry, which is what our brains need to be able to do their best. Let’s start by talking about the science that shows there’s a connection between what we eat and our mental health.

The Nutrition we are taking from food direct impact on mental health. A balanced diet that includes nutrients essential for brain function and support a healthy gut is vital for promoting positive mental well being. Conversely, a poor diet high poor diet high in processed foods and lacking essential for brain function.

Food And Mood connection what we eat has a direct impact on mental health — Image by freepik

According to World Health Organisation (WHO) (2019), mental disorders “are

generally characterized by some combination of abnormal thoughts, emotions, behaviour

and relationships with others.” These affect the quality of life of people and some might

appear in early adolescence. The determinants are not only individual capabilities of

coping with emotional challenges, but also social, political, environmental, working

conditions and community support. The WHO also confirms that stress, genetics,

nutrition, perinatal infections and exposure to environmental hazards are contributing

factors to mental disorders.

The Connection Between Food And Mood

The relationship between food and mood is indeed complex and multifaceted. The nutritional impact of the food we consume plays a crucial role in influencing our mental health and well-being in several ways.

Food has a positive and negative impact on brain health, when you eat good amount of nutrition your body and brain shown positive impact — Image By Freepik

Carbs And Mood – Carbohydrates are the primary source of energy for the brain. When you consume carbohydrates, they are broken down into glucose, which is used by the brain and other organs as fuel. Maintaining stable blood sugar levels is crucial for optimal brain function. Low blood sugar levels can lead to fatigue, irritability, difficulty concentrating, and mood swings. Conversely, consuming carbohydrates can help regulate blood sugar levels and improve mood and cognitive function and The brain requires a steady supply of glucose to function optimally. Complex carbohydrates, such as whole grains, provide a slow and sustained release of glucose into the bloodstream, providing a steady source of energy for the brain. This can help maintain focus, concentration, and overall cognitive function.

Foods high in carbs are an important part of healthy diet — Image By Adobe Stock

Protein And Brain Function – Proteins are responsible for building and maintaining the structural components of neurons. For example, cytoskeletal proteins like actin and tubulin help give neurons their shape and provide support for their processes, such as axons and dendrites also protein. Proteins act as messengers to relay signals within and between neurons. Receptor proteins on the surface of neurons bind specific neurotransmitters, initiating a series of biochemical reactions that transmit the signal from the cell membrane to the nucleus, influencing gene expression and other cellular processes.

Omega 3 fatty acids – Omega-3 fats, particularly docosahexaenoic acid (DHA), are a major structural component of brain cell membranes. They help maintain the integrity and fluidity of these membranes, allowing for proper communication between brain cells.

Omega-3 fats have anti-inflammatory properties that can help reduce chronic inflammation in the brain. Inflammation is associated with various neurological disorders, including Alzheimer’s disease, Parkinson’s disease, and depression. By reducing inflammation, omega-3 fatty acids may help protect against these conditions and promote overall brain health.

Include Omega-3 fatty acids in your diet that will helps prevent heart disease and stroke — Image By Adobe Stock

Depression, Immunity And Nutrition – Dietary patterns can affect immune system function and inflammatory responses in the body. For example, a diet high in processed foods, added sugars, and unhealthy fats may promote inflammation and contribute to immune dysregulation. On the other hand, a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats has been associated with reduced inflammation and improved immune function.

Conclusion – The food we eat has a direct impact on mental health. A balanced diet that includes nutrient essential for brain function and support healthy gut is vital for promoting positive mental well- being. A poor diet high in processed foods and lacking essential nutrients. Paying attention for dietary choices for maintaining good mental health.

Capsicum Cheela

April 12, 2023January 16, 2025Mahima BansalLeave a comment