Dr. Joti Yadav

Get portion sizes under control!

Researchers have found that portion sizes have grown over the past 20 years, not only at restaurants, but in our homes as well. But why have portions gotten so big?

Producing food is cheaper now than it was 20 years ago, with the advent of various technologies and more efficient farming. However, instead of lowering prices, food producers realized that if they increased the portion sizes, even a little, they could increase the cost of the item. We as consumers saw the larger sizes as a better value (which it is, purely from a monetary stand point). So for example, we were getting 50% more product for only 16% more money. Hard to resist, isn’t it?

Over time we, as consumers, have been conditioned to seek out" value sizing" oversized portions begin to look normal to us. And to make the vicious cycle complete, research has shown that whether you really want so much food or not, the more you're served, the more you eat.

So.. What to do?
The first step to control overeating is to recognize how much you are actually consuming. It’s important to understand that portion sizes are different than serving sizes.

Portion size = Amount of food you decide to put on your plate to eat
Serving size = Standards set for foods in the all the food groups

In other words, to get control over your portions, you need to make sure you know exactly how many servings you are consuming at a time. Ideally, your portion size would equal just one serving. But if it doesn’t, you need to account for the calories accordingly.

Start adjusting your portion sizes in your own kitchen: Switch to smaller plates, bowls, and cups.

The key to maintaining a healthy weight is all about portion control. It's not about giving up foods you enjoy, but rather controlling the portions.

The prostate gland, an essential part of the male reproductive system grows throughout your life. As you grow older, it becomes imperative to keep this organ healthy.

Here's what you can do to maintain a healthy prostate:

1. Workout to stay fit - Exercising regularly and maintaining an optimum weight can help to keep your prostate gland at an optimal health. Several types of research have revealed the beneficial aspects of exercising. It's said that physically active men are less likely to suffer from enlarged prostate if they performed a physical activity of low to moderate intensity. Likewise, physically active men who ran for 90 to 108 minutes are 20% less likely to develop erectile dysfunction.

2. Eat fruits and vegetables - Including fruits and vegetables in your diet can help to maintain a healthy prostate. Guava, papaya, tomato and watermelon are some of the options that spell good for your prostate. Vegetables like cabbage, cauliflower, broccoli and Brussels sprouts should also be included to boost the health of the gland. Ideally, you should have about 5 servings of fruits and vegetables daily.

3. Have more soy products - Eating more soy products like tofu, soy flour, soy nuts can help to keep cancer of the prostate at bay. A study published in the British Journal of Urology International revealed that men who had soy products saw a 40% decrease in their risk of developing an enlarged prostate.

4. Have selenium-rich foods - Having foods rich in selenium (a powerful trace mineral) like tuna, eggs, cashews, onions, garlic, etc can reduce your risk of developing prostate cancer.

5. Say yes to healthy fats and no to trans and saturated fats - Choosing healthy fats like avocados, nuts, and olive oil can aid in boosting prostate health. At the same time, limiting saturated fats and trans fat intake are vital for keeping the prostate gland healthy.

'Consult'.

Tip: 5 Fruits That'll Help You Keep Your Cool This Summer