\u00a0<\/pre>\n
USING PORTION SIZE TO TRACK CALORIES<\/h3>\n
For the vast majority of individuals, precisely tracking each and every calorie you consume is not essential. In fact, our daily energy intake calculations are also an estimate and not exact.\u00a0\u00a0<\/p>\n
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The accuracy of the calorie counters available online is based on the assumption that the recipe handbooks, websites and their databases\u2019 calorie estimates are correct. They are often not!<\/p>\n<\/blockquote>\n
Using measuring cups and kitchen scale to calculate the exact quantity of food is too much of a drag for most people. Moreover, it gets impossible to track calories when you are travelling or at social gatherings. No wonder so many people give up and get back to their older eating habits. So, let us use a method that is feasible and does not even require your smartphone.<\/p>\n
CALCULATING NUMBER OF PORTIONS<\/h3>\n
Calculate the number of portions for each macronutrient as given in the table below. As a guideline, we separate portions for veggies such as spinach, cucumber, carrots, cauliflower etc. as they are usually low in calories and nutrition-dense.<\/p>\n\n\n\n\n\n\n\n\n
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Macronutrient<\/h4>\n<\/td>\n
\n
Number of portions<\/h4>\n<\/td>\n<\/tr>\n
\n
Men<\/h4>\n<\/td>\n
\n
Women<\/h4>\n<\/td>\n<\/tr>\n
\n
Protein<\/h5>\n<\/td>\n
\n
Daily requirements (in gm) \u00f7 30<\/h6>\n<\/td>\n
\n
Daily requirements (in gm) \u00f7 25<\/h6>\n<\/td>\n<\/tr>\n
\n
Fats<\/h5>\n<\/td>\n
\n
Daily requirements (in gm) \u00f7 15<\/h6>\n<\/td>\n
\n
Daily requirements (in gm) \u00f7 12<\/h6>\n<\/td>\n<\/tr>\n
\n
Carbohydrates<\/h5>\n<\/td>\n
\n
Daily requirements (in gm) \u00f7 40<\/h6>\n<\/td>\n
\n
Daily requirements (in gm) \u00f7 35<\/h6>\n<\/td>\n<\/tr>\n
\n
Veggies<\/h5>\n<\/td>\n
\n
6-8 portions daily<\/h6>\n<\/td>\n
\n
4-6 portions daily<\/h6>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
Let us calculate the number of portions I should eat, using formulae (for men) from the above table.<\/p>\n
Protein = 142 \u00f7 30 = 4.73 or 4-5 portions<\/em><\/p>\n
Fats = 98 \u00f7 15= 6.53 or 6-7 portions<\/em><\/p>\n
Carbs = 370 \u00f7 40 = 9.25 or 9-10 portions<\/em><\/p>\n
Veggies = 6-8 portions<\/em><\/p>\n
DETERMINING PORTION SIZES<\/h3>\n
This is the fun part, and understanding this simple method will allow you to track your daily energy intake even while travelling or at social gatherings. We will estimate portion size using our hands for reference.\u00a0<\/p>\n
PLANT-BASED CURRIES PORTION SIZE<\/h4>\n
A plant-based curry (Indian vegetarian) which has protein-rich foods such as lentils, beans, chickpea, peas etc. can be measured using a bowl (Katori<\/em>) that fits in your palm as shown in the images below. Use your other hand as a reference for the quantity. Fill the bowl up to a level where your middle finger of the other hand starts (see bottom image). This comprises half portion carbs and half portion protein.\u00a0<\/p>\n\n\n