Food Portions for a Longer, Healthier Life

Food Portions for a Longer, Healthier Life

 Americans are eating more than ever. A 2004 New York Times article published a 30-year study on American eating habits from 1970 to 2000. In 1971 a woman’s average calorie intake was 1,542 and a man’s average calorie intake was 2,450, according to the Centers for Disease Control and Prevention.

By 2000, that average had grown by 22 percent for women to 1,877 calories and 7 percent for men to 2,618. A majority of the increase in calories was due to greater consumption of carbohydrates, particularly sugars and processed foods. We live in a time where food is easier to get and consume any time of year and 24/7. 

Less is More

Yet research shows that eating less is actually better for our health and our longevity. According to a small  clinical trial published in March of 2018, people who reduced their caloric intake by just 15 percent over two years experienced a significant decrease in their metabolism. These folks also saw improvements in bio-markers associated with slower aging and longer life span, said lead researcher Leanne Redman, associate professor of clinical sciences at Pennington Biomedical Research in Baton Rouge, La.

Specifically, they developed a lower core body temperature, lower blood sugar and insulin levels, and significant drops in hormones that moderate metabolism. “We know these things are lower in people who live longer lives,” Redman said. Additionally, the group lost about 20 pounds on average, mostly in the first year, even though half entered the study at normal weight and the rest were only modestly overweight, according to Redman.

Ayurvedic Portions

These research results correlate with 5,000 years of Ayurvedic wisdom. In Ayurveda, we are taught that we should only eat to 75% full, never 100%. Digestion works best when we fill our stomachs with 1/3 food, 1/3 water and 1/3 air. Like a washing machine or a dryer, if you overfill the stomach, it won’t properly churn and digest the food.

Food that is improperly digested doesn’t break down enough for the nutrients to be assimilated into the body. As a result, there is a tendency to crave more food in an effort to satisfy the body’s needs, but more food only makes the situation worse. On the flip side, the right amount of food supports proper digestion and energy levels, as well as satisfying the body’s nutritional needs (if quality is good).

Calculating the Right Portion for You

There are a couple of ways to determine how much is too much. One way is to cup both hands together, fill them with an uncooked grain, and pour the grain into a measuring cup. That represents the maximum amount of food you should eat at any one meal. For more easy measurement tools like this, download this awesome chart by Color You Healthy. You can also pay close attention to your body while eating; when you experience your first burp, your body is telling you that you are done.

HO-SmartSizePortions

 

For steady weight loss and maintenance, I like to follow the Cooler Plan #2 of Tosca Reno’s “The Eat-Clean Diet.” Loosely, the daily plan recommends:

     – 6 portions complex carbohydrates from fruit and vegetables

     – 2-4 portions complex carbohydrates from whole grains and starchy carbohydrates

     – 5-6 portions of lean protein

     – 2-3 liters of fresh water with no sodium

     – Clean sweeteners in moderation

     – Healthy fats in moderation

     – Avoid juice, commercial salad dressings or sauces, and fried, refined and processed foods.

In addition, Ayurveda provides guidelines that vary by dosha. For example, Vatas tend to eat smaller, more frequent meals. Pittas eat three moderate-sized meals each day. Kaphas can get by on two or even one meal daily. No meal should ever be more than what fits in two cupped hands.

While there are all kinds of tricks, like using smaller plates so you don’t feel so deprived, it’s best to keep it simple. For most people, this means using your hand signals to gauge portion size and eating enough vegetables and protein throughout the day.  Don’t over-think it; just start small and see how you feel.

RESOURCES

https://www.webmd.com/diet/news/20180322/want-to-live-longer-eating-less-might-be-the-key#1

https://chopra.com/articles/portion-control-how-much-are-you-actually-eating

https://www.halepule.com/blog/eat-to-live-ayurvedic-tips-to-avoid-overeating

https://www.yogajournal.com/lifestyle/the-dosha-balancing-diet

DISCLAIMER

The sole purpose of this article is to provide information about the tradition of Ayurveda. This information is not intended for use in the diagnosis, treatment, cure or prevention of any disease. If you have an acute or chronic health concern, please consult a trained health professional who can fully assess your needs and address them effectively. If you are seeking the advice of a trained ayurvedic expert, call or email Karen Callahan at info@positivelyayurvedic.

5 Sense Therapy SPECIAL

5 Sense Therapy SPECIAL

Take advantage of this 45-minute Ayurvedic maintenance program for your ears, eyes, nose, mouth and skin. It’s a great way to combine a relaxing therapy with education on a healthy routine you can regularly use to keep your five senses in optimal health.

Enjoy the comforting warmth of karna purana, netra tarpana, nasya, oil pulling and self-abhyanga instructions and treatments.

Learn more about these five special therapies being offered in one grounding package from July 15th through August 15th at a very special price. Continue Reading

Probiotic Food Sources

Probiotic Food Sources

Probiotics are the good bacteria that occupy your gut, creating a balanced flora in your microbiome, thus ensuring a strong immune system. While there are times when supplements are needed to rebuild this bacterial community, it’s a good idea to regularly consume fermented foods, particularly if you are a Vata.

Eating fermented foods is one of the best ways to increase the amount and variety of beneficial bacteria in the gut. Check out some of the best dietary probiotic options here. Continue Reading

How to Select the Right Probiotic For You

How to Select the Right Probiotic For You

You’ve probably heard about probiotics, but do you really know what they are? And how do you know whether you should be taking them, and if so, which ones to take?

I’ve been prescribing probiotics for years to my patients, but recently I’ve gained a great deal of respect for the complexity and specialization of this important industry segment. So today I wanted to share a sprinkling of what I have learned with my readers.

Let’s take a look at some good reasons to take probiotics, several reasons to be concerned about them, and 3 steps to follow to make sure you choose the right probiotic for you. Continue Reading

Cooling & Calming Foods to Help Prevent Inflammation

Cooling & Calming Foods to Help Prevent Inflammation

In the battle against inflammation, a full arsenal is often required, including eating foods that naturally soothe and cool the body. Summertime is one of those times when we need to do more to stay cool and calm, particularly if we tend to have more fire in our bodies and minds or are currently fighting an infection or inflammation. Here are some of the best foods to stock your pantry with when you need some cooling support. Continue Reading