Portion control is key in supporting digestion, energy levels, and overall wellness. Even when choosing healthy foods, eating more than your body needs can lead to discomfort, weight gain, and sluggishness. On the flip side, eating too little can leave you feeling low on energy and lacking essential nutrients. Aligning your portion sizes with your body's needs helps maintain a balanced diet, supports healthy metabolism, and encourages mindful eating habits that last beyond the meal.

Are My Portions Aligned With My Nutritional Needs?

How many meals, in total, do you have in a day?

Somewhat

Are you aware of the recommended portion sizes for different food groups?

Rarely

Sometimes

Always

How often do you pay attention to portion sizes when eating?

I always serve my portions in bowls or plates

I sometimes use bowls but refill them

I directly eat food from packets or serve in my plate without measuring

How do you usually serve your food (use plates, bowls, or eat food directly from packets or serving bowls?

Never

How often do you use large plates or serving bowls when eating?

I stop when satisfied and feel fine

I usually eat more than I need, and feel sluggish occasionally

I eat until I feel overly full and sluggish every day

Do you tend to eat until you feel full and satisfied or you feel sluggish after meals?

Often

How often do you overeat because the food is really tasty or its your favorite dish?

Yes, to prevent overeating in upcoming meals

I frequently binge unnecessarily

Do you snack between meals?

Rarely 

Occasionally

Frequently

Do you often eat large portions of high-calorie or high-fat foods (e.g., fried foods, processed snacks, homemade fatty meats, or rich desserts)?

I share it with someone

I takeaway leftover and eat it later

I finish the whole meal at once

When you order food from outside (takeout, delivery, or restaurants), how do you typically handle large portions?

How often do you practice mindful eating (eating slowly, focusing on food)?

I mostly eat homemade meals

Occasionally, I have homemade food

I rarely have homemade meals

How often do you typically have homemade food and snacks in your meals?

You are mindful of your portion sizes, eating balanced amounts without over-indulging. You practice mindful eating and often stop when satisfied. Keep it up, as you’re maintaining healthy eating habits that align with your nutritional needs. Continue focusing on portion control to sustain your energy levels and avoid overeating. 
To maintain optimal health, consider following our ‘Eat Right’ circle for ongoing guidance on balanced eating. 


GOOD [You're in Control of Your Portions]

Your portion sizes could be better managed, as you occasionally eat more than necessary, especially when food is readily available or its tempting. You may sometimes struggle with portion sizes at meals or snacks. It’s important to become more mindful of your servings and listen to your body’s hunger cues. 
Consider following our ‘Eat Right’ circle for tips on portion control and how to align your meals with your nutritional needs to feel your best.


MODERATE [Moderate, Portion Control Needed]

Your portion sizes seem to be larger than necessary, which could be leading to overeating and potentially disrupting your nutritional balance. You may feel overly full or sluggish after meals, which indicates that you could benefit from portion control. Gradually reducing your portions, practicing mindful eating, and being more aware of recommended serving sizes can help you regain control. 
Follow our ‘Eat Right’ circle to find healthier ways to manage your portions and improve your overall well-being.


POOR [You May Be Overeating and Struggling with Portion Control]

Are My Portions Aligned With My Nutritional Needs?

Brilliantly

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