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Journalism of Courage
That eating processed foods, and untimely meals can lead to a host of health issues is a fact well-known. But did you know that not eating in the right proportions can also contribute to the same? Sometimes, we go overboard, and at other times, we may not eat enough at meal times, only to indulge in unhealthy foods a few moments later — habits that can wreak havoc on our lives. So, is there a solution for the same?
Celebrity nutritionist Rujuta Diwekar took to Instagram to share that it is important to eat in the right proportions to put an end to unnecessary cravings, overeating, and weight and obesity issues. “Eat your meals in the right proportions. Maintain a 3:2:1 ratio between grains: dal/sabzi: pickle/salad/curd,” said Diwekar.
She added that the only way to get out of this “diet cycle and stay fit for the rest of our lives without depriving ourselves of the goodness of food” is to eat food in a “state of balance”. “The answer, therefore, lies in the right proportion, not portion,” she added.
Agreeing, Shruti Bhardwaj, senior clinical dietician, Narayana Multi Speciality Hospital, Ahmedabad and told indianexpress.com that eating in proportion refers to consuming the right amount of food in order to maintain a healthy weight and balanced diet. “It means eating foods from all the different food groups in the right amounts to provide the body with the nutrients it needs to function properly,” said Dr Bhardwaj.
So, what is the right proportion?
Calling proportional eating as “timeless method of eating our meals”, Diwekar said that it allows for maximum nutrients, enhances taste and even looks visually-appealing to our eyes. This method of eating food, across all regions and cultures of our country, uses the following proportions –
50 per cent of your plate should be rice or roti or millets (grains)
35 per cent should be dal and sabzi (and meat if non-veg)
15 per cent should be papad/pickle/salad/curd, etc.
Preety Tyagi, Lead Health Coach, Nutritionist and Founder of MY22BMI admitted that often people think that having just a salad or cutting down carbs or having only proteins will help them lose weight, while completely forgetting how the process of digestion actually works. “The body requires all good groups and all essential vitamins and minerals to be able to function properly. And it is only when our consumed food is digested properly, can we stay healthy and look youthful,” said Tyagi.
According to Diwekar, here’s how eating in this proportion, helps –
– puts an end to dieting and deprivation
– diet diversity is built in as a default
– appeals to all senses, especially eyes and taste
– improves digestion and assimilation of nutrients
– ends constipation and bloating; even acidity
– improves satiety and makes you feel light and energetic
What more?
Bhardwaj said that eating in proportion can help regulate blood sugar levels, which is important for people with diabetes or those at risk of developing the condition. “Eating meals that contain a mix of carbohydrates, protein, and healthy fats can help keep blood sugar levels stable,” said Bhardwaj.
Eating in proportion also ensures that you consume foods from all the different food groups, which helps provide your body with the nutrients it needs to function properly. According to Bhardwaj, a balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats can help prevent chronic diseases and promote overall health.
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