
8 minute read
Portion control
from 2013-03 Sydney (1)
by Indian Link
The quantity that you consume in each meal is an important factor in controlling your diet
Having small and frequent meals keeps the metabolism going and prevents you from overloading your plate at the next meal
BY GEETA KHURANA

Portion control is the key to a healthy and balanced diet. Sometimes we unintentionally serve large portions and therefore end up consuming more calories. This might happen if the food is very delicious or is a favourite food, but most commonly it happens if we miss or skip our meals. Overdoing portion sizes even with healthy meals is not a good habit and can add extra calories. Here are a few tips to control your portions:
1. Control at home
Try to use smaller plates at home, instead of having large plates. You can even use plates with segments or divisions to limit the amount of food. To minimise the temptation of second and third helpings when eating at home, try serving the food on individual plates, instead of putting serving dishes on the table. Keeping excess food out of reach may discourage overeating.
2. Small, frequent meals
Having small and frequent meals keeps the metabolism going and prevents you from overloading your plate at the next meal. If we skip meals, we are hungrier at the next meal and tend to eat lager portion sizes. If you feel hungry between meals, try eating a healthy snack like a piece of fruit, low fat yoghurt, nuts or a small salad, to avoid overeating during your next meal.
3. Dining out
Restaurant portions are generally large. Sharing with a friend or going half-n-half helps in having smaller portion sizes. Do not stuff yourself just to finish the food on the table, instead get it packed in a takeaway container to enjoy the next day.
4. Other activities
While watching TV or doing other activities like reading or studying, you are unable to measure how much you eat. As a result you may overeat without realising it. You can eat a bag of potato chips or a big box of popcorn while watching a movie. All of this adds unnecessary calories. Try to switch off the TV or computer during meals and try to make meals ‘family’ time. Or if want to enjoy snacks while watching your
Saturday movie, put the amount that you plan to eat into a small bowl or container, rather than eating straight from the package or a large container.
5. Avoid temptation
These days, wherever you go, you will find offers of an upsize or large sizes at almost no cost. Even bags of chips and goodies are getting bigger and larger. Avoid giving in to temptations like these to avoid over-consumption of unnecessary calories.
6. Purchase small amounts or portions
If you think that once you open a bag of chips, you will not stop eating until it is finished, buy small packs, or go for kids’ sized packs. Even if you think the larger bags are more economical, eating more might cost you even more. Even if you sometimes buy large packs, divide the contents into smaller portions as soon as the bag is opened. Again, avoid eating straight from the pack, place a small portion in a bowl or container. Since no one wants to lose a good bargain remember that when buying in bulk, store the excess in a place that’s not convenient to get to, such as a high cupboard or somewhere not visible at all times. Out of sight, as we know, is out of mind.
7. Avoid buffets
Skipping your previous meal before going to a buffet spread is the worst thing for portion control. ‘Eat as much as you can’ may sound good, but our waistline may not agree with that after some time. Therefore, firstly avoid going to buffets regularly and secondly, do not skip previous meals; rather, have a snack before you go. Drink lots of water and try to pick the healthier low fat, low sugar choices along with some unhealthy ones, instead of gorging on only high calorie food and then making yourself sick.
8. Fill up on fruits and vegetables
It is good to fill half the plate with salads and vegetables as these contribute fewer calories (if cooked in less oil) and more fibre than carbohydrates and proteins. Half of your plate should contain vegetables, a quarter carbohydrates, and another quarter should be proteins.
Portion control is a much healthier and long term way to maintain or lose weight than dieting or eliminating foods, which are more short term methods.
Half of your plate should contain vegetables, a quarter carbohydrates, and another quarter should be proteins free consultation

Contact Details: Amrit P Jagota (MARN 0532014)


Mobile Contact Number 0414 338 423
Manvinder K Josan (MARN 0962796)
Mobile Contact Number 0410 719 375
Suite 4, Level 1, Murray Arcade 127-133 Burwood Road, Burwood NSW 2134
Phone: (02) 9747 6071 Fax (02) 9747 4031
BY PETRA O’NEILL
Do you take white or brown sugar with your flat white?”
I was asked, and it might not seem an unusual query, except that I was within the grounds of Wat Chiang Man in Chiang Mai province as monks were chanting their morning sutras, their voices a low and murmuring drone. It is impossible not to feel the pull of centuries, the timelessness of this ancient city though modern day Chiang Mai in Thailand is a city of juxtaposed contradictions from traditional to hip chic, serene to chaotic, old to new.
The ancient kingdom of Lanna, meaning a million rice fields, was an agricultural empire of villages, unified by King Mengrai in the 13th century and ChiangMai, founded in 1296, became its capital.


Blessed with a cooler climate than Bangkok and buffered by mountains, Chiang Mai remained isolated until the railway opened
Chiang Mai in Thailand’s north is an archaeological adventure and a shopper’s paradise
in the 1920s. A recent influx of artists and designers has turned it into a vibrant destination with galleries and boutiques, spas, bars and restaurants that compliment the architecture and rich cultural heritage to be found here.
Though much smaller than Bangkok, Chiang Mai boasts almost as many wats (monasteries) built from the 13th to the 16th centuries when it was a major religious centre for Theravada Buddhism. While many were altered by the Burmese who ruled the city from 1558-1774, the architecture still epitomises the Lanna style with features such as elaborate dark wood carvings on temple pillars and doors.
I started one of many walks at Wat Chiang Man, the city’s oldest temple, built in 1296 with its fine Chedi supported by rows of elephant buttresses; to Wat Chedi Luang, completed in 1481, which houses a giant stupa damaged by an earthquake in 1545. Within the old city walls you will find many more wats, including Wat U-mong, Wat Phra Singh dating from 1345 with exquisite woodcarvings with a lion Buddha, the city’s most revered image; Wat Suan Dok notable for its white Chedi; and Wat Saen Fang influenced by Burmese architecture. You will also find teak wooden houses, many over 100 years old, characterised by low hanging latticed eaves, slatted shutters and wide verandahs.
On the city’s outskirts, Doi Suthep is the town’s holiest temple that dates from the 14th century, set atop the area’s loveliest mountain range reached via 304 steps, topped by a glittering golden Chedi. On a clear day, the temple affords views across northern Thailand, though the view was obscured by a thick haze on the day I visited it. Also worth a detour is Wat Chet Yot characterised by its square Chedi with seven spires, the design inspired by the temple at Bodhgaya, the site of the Lord Buddha’s Enlightenment.
While the night market is popular with tourists, Waroros Market has been selling fresh produce for over a hundred years, while fabric shops, quirky boutiques and gift shops are nearby. Also, the small Hmong hill tribe market beautiful finely woven embroidery that seems quite old judging by the slightly faded colours, sadly cut up into saleable pieces.
With its mountainous terrain, Chiang Mai has become a base for adventure sports including white water rafting, trekking and cycling and offers cooking classes, visits to hill tribes and elephant rides.


Lisu Lodge, an hour’s drive north is nestled in a green valley with views overlooking lush terraced rice fields and hills where life remains slow paced. Lisu and Akha, hill tribes originally from Tibet live here, and I enjoyed leisurely bike rides along quiet country lanes to visit their villages. I enjoyed a ride on a gentle mother elephant with her young offspring nudging her as it walked alongside, pausing periodically to drink and splash water as we sauntered besides the river’s edge. The white water rafting trip downstream was exhilarating, with the small Thai boy seated in front of me laughing with excitement!
On arrival at Khum Lanna lodge I was provided with a perfect introduction to traditional northern Thai cuisine, with a tour of the organic vegetable and herb garden, before being set to task to cook a delicious four-course dinner. Northern Thai cuisine incorporates Burmese cuisine, my favourite is the coconut milk soup. A Thai massage provided to all guests by women from the nearby village was the perfect way to end the day, too relaxing to be jolted into consciousness at 4.30am by
Buddhist chanting from a nearby wat, followed by a 5.30am wake up call for a bike ride through the countryside to Phrao town market. But as I sipped on a cup of heady organic locally grown coffee with a large dollop of condensed milk, I thought that rural Thailand, with its hill tribe villages, terraced rice fields and unhurried pace is an altogether enjoyable and restorative destination.
Travel noTebook CHIANG MAI
Ge TTING TH e R e
Thai Airways International flies to Bangkok with convenient connecting flights to Chiang Mai. Buses and trains depart from Bangkok regularly.
Ge TTING ARO u N d
While I preferred to walk, bicycles are a great way to get around within the old city. Taxis and mini buses are inexpensive. Lodges will arrange transfers.
W H e R e TO s TAy
Visitors are drawn to Chiang Mai not only for its beautiful wats, but also for shopping and exquisite boutique hotels that are well worth the splurge. The Rachamankha offers refined elegance, antiques from the owner’s private collection and successive flowing courtyards. T: 66-5390-4111; email: info@ rachamankha.com; or visit www. rachamankha.com


The chic and tranquil Chedi hotel has a sleek contemporary design, spacious public spaces, a relaxed ambience, welcoming efficient staff and landscaped grounds overlooking the Mae Ping River. The Club Lounge is worth the extra, the restaurant serves the best Indian cuisine in town as well as Thai dishes from where you can enjoy watching the boats go by. The Spa with highly trained therapists is absolute heaven. I wish I could have stayed longer. T: 66-5325-3333; email:chedichiangmai@gmhhotels.com; or visit www.ghmhotels.com


More moderate accommodation includes the Galare T: 66-53-81-8887 email: info@glare.com; website: www.galare.com and the 3 Sis Bed and Breakfast 66-53-273243; email: 3sis.bng@gmail.com; website: 3sisbedandbreakfast.com
Having served as a backpacker’s haven since the 1970s, modest guesthouses are clustered in several areas, with Lamchang House a good choice T: 66-53-210586.

Near Chiang Mai are many beautiful resorts and lodges. Lisu Lodge set in a beautiful tropical landscaped garden is a great example of sustainable low impact tourism. Khum Lanna in a rural setting focuses on cooking using ingredients from its organic vegetable and herb garden. All meals and activities are included. T: 66-53-278338; email: info@asian-oasis.com website: www.asian-oasis.com dINING

While restaurants at hotels are generally very good, restaurants overlooking the Ping River on Charoenraj Road including The Gallery, are recommended.

W HAT TO buy
Designer boutiques line Charoenrajd Road. Warorot Market and the boutiques nearby are more affordable. The Hmong market has some great buys.
I enjoyed a ride on a gentle mother elephant with her young offspring nudging her as it walked alongside, pausing periodically to drink and splash water as we sauntered besides the river’s edge

Though much smaller than Bangkok, Chiang Mai boasts almost as many wats built from the 13th to the 16th centuries when it was a major religious centre for Theravada Buddhism


