How to Eat the Right Portion and A Healthy Meal for Yourself?

Right since childhood parents try to inculcate healthy eating habits in their kids. However, these habits seldom continue once the kids are on their own. Teenagers and young adults have a carefree attitude and less likely to be conscious of their eating habits.

Age helps you to decide the right portion of your meal. For instance, teenagers consume an increased number of meals as compared to older people. Irrespective of your age, it is essential to have healthy meals based on your lifestyle.

Discussed here are some of the essential aspects that you must keep in mind before preparing their meal-

Water comes before the meal

Remember, to drink water even before you have the first bite of your meal. Set a reminder on your phone for the same. Make sure that you set a reminder of 30-minutes before your mealtime. For example, if you are planning to have your meal at 1 p.m., then set a reminder to drink water at 12:30 p.m.

You are likely to eat more when they are dehydrated. A glass of water before your meal keeps your body hydrated. This way, you don’t have extremely large portion size meals.

You can also download a water app, as it sends you timely notifications to drink water. This app can help you to keep your body hydrated throughout the day.

Greens over a quick meal

It is quite easy to pick a takeaway on your way to work. But, it is quite unhealthy for your body. Regular consumption of takeaways and outside can have an adverse effect on your health.

Besides, there is a high probability of overeating. Munching on junk food can be easy as they are less filling and you feel hungry again in no time.

The best way to avoid them is to pick healthy greens over junk. Whenever you go out or prepare your meal pick veggies first. Although, you may consider that veggies are low in calories but they are a rich source of fiber and other micronutrients. And, all these nutrients and micronutrients are quite essential for healthy growth of mind and body.

Include as many greens as you can in your meal. You can also stick to the green salad that consists of cucumber, lettuce, zucchini, etc. Avoid choosing non-starchy greens. Sprinkle some herbs, a dash of healthy oil, protein, and carbohydrates to have a proportionate meal.

This way, you will enjoy a more satisfying and healthy meal.

Apply the palm rule

It is confusing to decide how much carbs, protein or veggies you should include in your meal. The nutrition app seldom helps in choosing the right combination of your meal.

In such a situation, apply the palm or plate rule.  

Divide your plate into a half. One side comprises of low-starch veggies, the other quarter plate includes complex carbs, and the remaining plate should be protein. Don’t forget to include a half a spoon of fats to your meal.

If the plate combination seems confusing, then you can follow the palm rule. Use your palm to measure each portion. A single palm-sized portion is proteins, carbs and twice the amount of palm is for veggies.

This can be tricky initially, but once you start practicing it regularly, then you will get habituated to this set of meals.

Track your eating habits

Often, you are unaware of your eating habits. It is, therefore, important to be mindful of your eating habits. Track the number of meals you have in a day and what do you eat during those meals.

If you notice that you are overeating, then set aside one-third portion of your meal. You can eat the saved portion if and when you feel hungry. This way, you save yourself from overeating.

It usually takes 20-30 minutes for you to feel hungry. If by that time you feel satisfied, then you don’t really need the last portion.

Check your cutlery

There is no point in using a huge plate to measure your meal portions. It is like fooling yourself into a healthy meal. Instead, stick to a normal-size plate so that you eat the right proportion of the meal.

Use the same size of plates and bowls daily and stick to that measure to maintain a healthy streak of meals.

Sometimes, the size or the shape of a plate or bowl can lead you to a disproportionate meal. For instance, a fancy looking bowl may seem to be the perfect size for your meal. However, the fancy edges don’t allow the plate to carry much-needed food.


Apart from healthy meals, it is also important to note that you chew your food rightly. It is recommended to eat your food slowly and not in a hurry as the latter leads to indigestion.

Besides, if you have a sedentary lifestyle, walking to work from home is always a wise choice to lead a healthy lifestyle.

Andy D’Silva

I have been working closely with Dr. Bharat Sangani for quite some time. I have been mostly managing the Health wing of Dr. Sangani’s Health, Wealth, and Wisdom University. As a team, I am enthusiastic to dissipate the importance of a healthy life to all the individuals who wish to be part of Dr. Sangani’s university.