Can Healthy Foods Ever Be Unhealthy? Portion Mistakes That Hurt You (Dt. Nandini Sikka, Expert Nutritionist and Dietitian, CatcHealth, New Delhi) You might find it surprising, but even healthy foods can go against your health goals if you eat them the wrong way. A lot of people in Delhi face challenges with managing their weight even when they stick to eating healthy meals. They often question why their hard work isn’t paying off. The issue is not the type of food they eat but the quantity. Eating even nutritious foods in the wrong portions can cause weight to go up and lead to health issues you didn’t expect.
This issue has grown more widespread as people pay close attention to food quality but often ignore how much they’re eating. To dieticians for weight loss in Delhi, seeking advice from a qualified dietician can help you figure out proper portions and avoid common mistakes that ruin even the best eating plans. Understanding Healthy Food Portions and Their Impact The World Health Organization lays out clear guidelines highlighting how important portion control is for staying healthy—even when eating wholesome foods. WHO suggests keeping total fat intake to no more than 30% of daily energy and limiting saturated fats to under 10%. This shows that even healthy options like nuts, avocados, or olive oil can impact heart health if consumed in excess. Choosing the right food for high cholesterol and managing portion sizes together is key to maintaining healthy cholesterol levels. Studies from the last forty years show a big rise in the size of portions for high-calorie foods. This increase has led to more obesity and long-term health problems related to diet. Even
people trying to eat healthy can be caught off guard thinking they are picking good options. A lot of individuals don’t realize how calories can pile up even from nutritious foods. Without being careful about portions many gain weight without meaning to, despite trying hard to make healthy choices. The Mediterranean diet is a great example that shows how balanced portions can support good health. This style of eating focuses on eating plenty of fruits, vegetables whole grains, and healthy fats. However, its benefits rely on keeping portions under control. Even these healthy foods can lead to weight gain and disrupt metabolism if eaten too much. This proves that managing portions is important even with healthy diets. Common Portion Control for Weight Loss Mistakes Harvard Health points out some big mistakes that can hurt attempts to eat with nutritious foods. A major mistake happens when people follow strict diets cutting out entire food groups. This often causes them to binge later. Many who cut back too much on certain foods end up eating too much of the “ok” healthy ones believing it will not mess up their progress. To lose weight, people need to understand not just how much they eat but also the type of food they consume. A lot of people think exercising helps balance out eating too much healthy food, but this belief often causes them to eat more than their body needs. On top of that, many don’t pay attention to the calories in drinks like fresh fruit juices, smoothies, and protein shakes. Drinking large amounts of these can add a lot of extra calories without realizing it. A frequent mistake happens when people fail to keep track of what they eat with foods they think are healthy. Nutritious options like nuts, seeds, dried fruits, and whole grains pack a lot of calories. For example, a small handful of almonds has around 160 calories, but a full cup can go over 800. In the same way, one tablespoon of olive oil has 120 calories so using too much in cooking or on salads can add up to more calories than expected. Behavioral habits play a big role in how well portion control works. Missing out on important nutrients ends up causing strong cravings and overeating later. Thinking in extremes makes people give up on portion control after small mistakes. Poor meal planning leads to unplanned eating and uneven portion sizes. Keeping big bags of healthy snacks within reach can make people overeat without realizing even if the food is good for them. Indian Foods for High Cholesterol Management and Proper Portioning Indian food includes many great options to help manage cholesterol, but managing portions is key to fully benefit from them. To manage high cholesterol better, you need to pick the right foods and watch portion sizes to avoid eating too much or even healthy dishes. Oats are one of the best foods to help lower cholesterol. Eating them and in the right amounts can reduce LDL cholesterol by as much as 10 percent. But a lot of people make the mistake of eating big bowls of oatmeal with too many toppings like nuts, dried fruits, or
honey. This adds a lot of extra calories, which isn't great for health. The right portion size is about half a cup of dry oats. This gives enough fiber without piling on unnecessary calories. Legumes and pulses make up the core of a healthy Indian diet. They are great choices instead of high-fat protein options. Foods like dal, chickpeas, and lentils give plenty of protein and fiber and help manage cholesterol levels. Still, being mindful of portions matters. A typical serving is about three-quarters of a cooked cup of legumes. But many often eat bigger servings when these are cooked with a lot of oil or ghee. Indian foods recommended by dieticians often focus on traditional choices that help manage weight and improve heart health. Eating fatty fish like salmon and mackerel, which are good sources of omega-3, may reduce the chances of heart disease by as much as 30% if eaten in the right amount twice a week. Spices such as turmeric, garlic, and fenugreek bring more health advantages. However, their benefits work well when included in well-balanced meals with proper portions rather than being depended on to make up for unhealthy eating patterns. Expert Guidance from Dietician Nandini Sikka, East Delhi Dietician Nandini Sikka from East Delhi says managing weight well means knowing how food quality and quantity are connected. She works on teaching clients about the right portion sizes and includes traditional Indian dishes to help with losing weight and staying healthier overall. From what she has seen while working with people in Delhi, many find portion control difficult at first. They often think healthy eating is about picking the right foods and not about how much they eat. Her personalized style helps people learn simple ways to figure out and picture proper portion sizes without always needing to weigh or measure what they eat. The clinic's achievements show that teaching proper portion sizes can change health for the better. Clients discover ways to enjoy their favorite Indian dishes while keeping portions in check. This helps them lose weight and boosts their overall metabolic health. This method works well to help with common issues in Delhi’s city areas, like diabetes and high cholesterol. Recommended Daily Portion Guidelines Food Category
Recommended Portion
Visual Reference Daily Servings
Whole Grains (Rice/Roti)
1/2 cup cooked / 1 medium roti
Size of your fist
Vegetables
1 cup raw / 1/2 cup cooked
Size of your palm 5-7 servings
6-8 servings
Fruits
1 medium fruit / 1/2 cup chopped
Size of a tennis ball
3-4 servings
Protein (Dal/Meat)
3/4 cup cooked dal / 3 oz meat
Size of your palm 2-3 servings
Healthy Fats (Nuts/Oil) 1 tablespoon oil / 1 oz nuts
Size of your thumb 2-3 servings
Dairy
Size of your fist
1 cup milk / 1 oz cheese
2-3 servings
This table provides practical guidelines for maintaining appropriate portions across different food categories, helping individuals make informed decisions about their daily intake while enjoying nutritious foods. Building Sustainable Eating Habits To make changes that stick, you need to find strategies that fit your lifestyle and cultural habits. Start by choosing smaller plates and bowls. This simple swap can help cut portions by 15 to 20 percent without making you feel like you are eating less. Focus on eating . Turn off distractions like TV or phones during meals and listen to your hunger cues. Many rush through meals while staring at screens missing signs that they’ve had enough food. Chewing and noticing flavors can aid digestion and stop overeating. Planning and making meals help people stick to proper portion sizes. Prepping portions ahead of time makes daily food choices easier and stops people from overeating on impulse. Packing snacks like nuts dried fruits, or chopped veggies in single-serving containers can also help avoid mindless munching from bigger packages. Taking Action for Better Health Realizing that even healthy foods can turn unhealthy when eaten in large amounts is important to manage weight and stay healthy. The goal isn’t to cut out nutritious foods but to figure out how much works best for your personal health needs. If you find it hard to manage portion sizes or want to eat healthier to improve your wellbeing, reach out to a certified nutrition expert. Dietician Nandini Sikka based in East Delhi, can provide tailored advice by blending traditional Indian eating practices with modern nutrition science. She helps people enjoy their favorite meals while working toward lasting health improvements. Learning how to control portions takes patience and effort. Make gradual adjustments, give yourself time to adapt, and aim for progress rather than trying to be perfect. With steady dedication and the right support, you can learn to eat balanced meals, change how you view food, and reach your health objectives.
