Health and Fitness: Portion Control

Vegetable soup and wheat

When they say abs are 80% made in the kitchen, it isn’t a lie; weight loss boils down to eating healthy and portion control.

We all have a certain amount of calories we should consume daily for body functions depending on one’s level of physical activity and whether weight is being gained or lost. But if weight loss is the aim, the goal is to eat healthy foods while exercising control over what it eaten.


The amount of calories consumed daily should be monitored. Excess calories is stored as fat. This is why it’s a must that everyone knows what portion control is all about. In Nigeria, majority eat unhealthy foods, even the rich. The food we eat no longer nourish our bodies and most of them are carbs (carbohydrates). A mound of rice for breakfast with fried plantain and beans; lunch is wraps of amala with gbegiri and ewedu under stew that palm oil has finished its destiny along with a bottle of soft drink to step it down and 6 slices of boiled yam and fried eggs for dinner to wrap up the day. How won’t Nigerians be overweight??

The portion is the amount of food or drink a person chooses to consume. The good news is that with a little practice, portion control is easy to do and can help people be successful in reaching and then maintaining a proper weight.

Here are simple ways to keep to your portions goals:

Measuring cups and spoons

For foods and beverages, It’s best to use measuring equipment for accuracy. E.g measuring cup, tablespoon, teaspoon, or food scale.


Always plan your meals ahead. This helps you stick to your goals and avoid eating more than you intended or even reaching out for an unhealthy option.

If you eat out a lot, you may have issues controlling your portions intake. The best way to tackle this is to share a meal, even if it’s a healthy one, as long as you do not have the calorie information on that meal, share it.

Rice and stew

Oils are some of the ways people consume calories without knowing. A tablespoon of vegetable oil is over 100 calories! All oils must be consumed with control. Always measure your oil and go oil-less if you can. Avoid fried foods as much as possible.

Use partitioned plates and bowls for portion control. The smallest partition should always go to carbs, with the largest going for veggies. If possible, measure out the size each partition holds. For instance a bowl you thought held 8 ounces of liquid may actually hold 16.

Bulk up your meals with vegetables. Most vegetables are low calorie and they are a great way to fill up your plate and add bulk to your meals.

Serve food from the pot onto plates rather than family-style at the table. The family-style encourages second helpings.

To make it easier to use, you can re-portion any bulk foods into individual serving bags. This helps you control your portions better. Rice, beans, and even grains for swallow can be re-portioned.

Never skip a meal. Eat at least thrice a day and have a snack. . No starving of your body, it never works anyway.




Lover of God, People, Food and of course Fashion!

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