Knowing what's a reasonable portion of food to eat at each meal can help us maintain a healthy weight, or work towards one.
<div class="ExternalClass574FD9E46A8A4090AD68D3E75DCAC4EC"><div><h2>Portion Control</h2><p>One of the simplest and most effective methods for controlling our calorie intake is portion control.</p><p>Often times, we eat what is on our plate rather than what our body needs. By knowing how much we need and deciding what goes on our plate, we are a lot more likely to succeed at controlling our diet.</p><p>For example, if your recommended daily caloric intake is 2,200 kcal and you’ve already consumed 1,500 kcal by dinner time, you should try to stay within 700 kcal for dinner.</p><p>An example of a meal that would meet that caloric intake is brown rice (137 kcal - ½ bowl) + beef
<em>rendang</em> (201 kcal - 90g) + sunny side up egg (109 kcal) + spinach (163 kcal), which would add up to 610 kcal.</p><p>Do also consider your physical output for the day. If it’s the weekend and all you did was sit in front of the TV all day, consider adjusting your portion downwards.</p><p>Instead of ordering a large bowl of prawn noodles at the hawker centre, for instance, you could order a smaller bowl instead.</p><p>
<strong>Related:
<a href="https://www.healthhub.sg/live-healthy/1341/how-much-to-eat-at-each-meal" title="How Much to Eat at Each Meal?">How Much to Eat at Each Meal?</a></strong></p><h2>Quality Not Quantity</h2><p>Consuming the right number of calories is a good first step towards achieving a healthier body. However, not all calories are equal.</p><p>Keeping to the calorie count on a diet consisting of only sugary cakes or meat dishes is far from ideal. Our bodies need a variety of vitamins and minerals, as well as fibre in order to function properly.</p><p>One simple way to achieve this is to follow
<a href="http://www.healthhub.sg/apps/25/healthy365" title="Healthy365 App">My Healthy Plate</a> guidelines for a balanced meal.</p><p>Simply put, fill your plate with ½ portion of fruits and vegetables, ¼ portion of
<a href="https://www.healthhub.sg/programmes/58/a-guide-to-carbs" title="A Guide to Carbs">wholegrains</a> and ¼ portion of meats or proteins.</p><p>
<strong>Related:
<a href="https://www.healthhub.sg/live-healthy/1023/cut-100-calories-from-each-meal-every-day--without-going-hungry" title="Cut 100 Calories From Each Meal Every Day — Without Going Hungry">Cut 100 Calories From Each Meal Every Day — Without Going Hungry</a></strong></p><h2>Tips for Hitting Your Target</h2><ol><li><p>Order less — There’s a tendency, especially when among friends, to order more food than necessary.</p></li><li><p>Pack leftovers — Ordered too much? Don’t be afraid to ask for unfinished dishes to be packed for takeaway.</p></li><li><p>Be flexible — If you’re going to have a big lunch, make up for it by cutting down on dinner or snacks.</p></li><li><p>Keep snacks healthy — Try eating an apple instead of prawn crackers. It’s about eating smart.</p></li><li><p>Choose healthier food options when eating out — Look out for food stalls and restaurants displaying the
<a href="https://www.healthhub.sg/programmes/57/nutrition-101" title="Nutrition 101">Healthier Choice Symbol (HCS)</a>.</p></li></ol><p>The recommended caloric intake for each person is different, depending on age, gender, weight and lifestyle. Find out how many calories you need a day with this useful
<a href="http://www.healthhub.sg/programmes/94/calorie-calculator" title="Calorie Calculator">calorie calculator</a>.</p><p>Alternatively, download the
<a href="http://www.healthhub.sg/apps/25/healthy365" title="Healthy365 App">Healthy365 app</a> by HPB for iPhone or Android — a step tracker and food intake calculator that features an extensive database of local dishes.</p><p>
<strong>Read these next:</strong></p><ul><li>
<a href="https://www.healthhub.sg/live-healthy/578/A%20Healthy%20Food%20Foundation%20-%20for%20Kids%20and%20Teens" title="A Healthy Food Foundation – for Kids and Teens">A Healthy Food Foundation – for Kids and Teens</a></li><li>
<a href="https://www.healthhub.sg/live-healthy/10/build_healthy_food_foundation" title="Build a Healthy Food Foundation">Build a Healthy Food Foundation</a></li><li>
<a href="https://www.healthhub.sg/live-healthy/1723/happy-with-healthier-food" title="Happy with Healthier Food">Happy with Healthier Food</a></li><li>
<a href="https://www.healthhub.sg/live-healthy/1341/how-much-to-eat-at-each-meal" title="How Much to Eat at Each Meal?">How Much to Eat at Each Meal?</a> </li><li>
<a href="https://www.healthhub.sg/live-healthy/906/packing-a-punch" title="Packing a Punch">Packing a Punch</a> </li><li>
<a href="https://www.healthhub.sg/live-healthy/1778/food-to-fuel-your-workouts" title="What to Eat Before and After a Workout">What to Eat Before and After a Workout</a>
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</ul>
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Tuesday, November 7, 2017
Wednesday, May 9, 2018
No
1828
Friday, June 19, 2020
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How Much to Eat? Perfecting Portions
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