NewsMakers
Embrace healthy eating habits with portion control for weight loss
Here are a few habits that can help you with portion control when serving and plating your meals.
By Susan Bowerman, MS, RD, CSSD, CSOWM, FAND
Senior Director, Worldwide Nutrition Education and Training, Herbalife
The mix of the ever changing temperature from heat to the rainy season is in full swing, and as we celebrate Nutrition Month in the Philippines, it’s essential to take a moment to reflect on our eating habits. While we may not experience the cold winters that some countries do, we can still face challenges when it comes to maintaining a healthy weight. Filipinos tend to indulge in flavorful dishes and savory meals during this season that may lead to potential weight gain. However, fear not! With an abundance of delicious seasonal fruits and vegetables available locally, this presents a perfect opportunity to embrace healthier eating habits. Remember, portion control is just as vital as the nutritious foods we include on our plates!
If you’re looking to shed weight, portion
control is a great method to help you monitor how much you’re eating by keeping
your calories in check. Remember, a portion is the amount of food you put on
your plate, while a serving is an exact amount of food. The idea is to
understand what your body needs and just eat to that level. Oftentimes,
we overeat because we feel we must finish all that’s on our plate or
restaurants have pre-determined giant portions, which leads to weight gain.
The way we serve and plate our food greatly influences how much we eat. If you
eat a healthy diet, you might think that it would be hard to overeat. But
plenty of people who fill their plates with healthy foods actually struggle with
their weight because they simply eat way too much.
In fact, according to a meta-analysis published in Obesity Research & Clinical Practice, the use of portion-controlled plates among study subjects resulted in significant reductions in body weight, body mass index, and waist circumference.
8 Practical Tips to Help You Control Your Portions
The idea that “your eyes are bigger than your stomach” really applies here. When you’re loading up your plate, you’re relying on what you see to determine your portion, which is often a lot more than what you can – or should – eat.
And, as aforementioned, there’s a difference between a “serving” and a “portion”. Serving sizes are what you see on the nutrition facts panel of food packages – but that may or may not reflect the amount that you actually eat. We are programmed to finish whatever is put in front of us, whether it’s a lot or a little. That’s your “portion.” And, oftentimes, the only way you know that you’re finished eating is when the empty plate tells you, “I’m done.”
Here are a few habits that can help you with portion control when serving and plating your meals:
1. Choose smaller serving containers.
From soup to nuts, any dish served from a large container could encourage you to eat more of it. According to the University of Cambridge, people consume more food and drink when offered larger-sized portions, packages, or tableware than smaller-sized versions. So, to manage your portions, try serving from a smaller bowl or saucepan.
2. Opt for smaller utensils.
You’ll serve yourself more if you use a large
serving spoon than you will from a smaller one, so be aware of how much you’re
putting on your plate. “Just a couple of scoops” of anything can add up really
fast when the scoop is the size of a shovel.
3. Consider the size of your plates.
When you use a smaller plate, it looks as if it holds more food – which means your eyes are telling you that this plate of food will be more filling. So, if you’re trying to cut calories by cutting portion sizes, trim the size of your plate, too.
4. Consider the height and width of your drinking glasses.
If you’re trying to curb your intake of liquid calories, consider the size and shape of the glass you use. Tall skinny glasses appear to hold much more than short, wide ones – which fools your eyes into thinking that your stomach will be getting more.
5. Plate up in the kitchen instead of at the table.
Serving food family style makes it easy for everyone to help themselves, which is why it’s not such a good idea if you’re trying to control portions. With serving dishes on the table, it’s too easy to have “just another spoonful.” Instead, portion out your meal in the kitchen. The only serving dishes you should keep on the table are those holding low-calorie veggies and salads.
6. Consider the plate color.
I’m not suggesting that you go out and buy new plates, but keep in mind that the color of your plate can affect your ability to visualize how much you’re eating. When there’s a large contrast between the color of the food and the color of the plate – picture a dark square of chocolate cake on a bright white plate – it’s easier to visualize the portion, which makes it easier to control how much you are eating.
7. Eat lower-calorie foods first.
When you’re really hungry and you’re serving yourself a plate of food, you’re likely to serve yourself more of the highest-calorie foods that are available, and you’re also likely to dig into them first once you sit down to eat, meaning you’re going fill up on those high-calorie foods first!
If this sounds like you, try digging into your salad or veggies first – that way, you’ll start to fill up with the lowest-calorie items first, which leaves less room for the heavier stuff.
8. Use your plate as a guide.
Your plate could also serve as a guide on how to divide up the components of your meal. The recommendations below are rough estimates since each person has unique dietary needs, but they can be a useful guide – especially when you’re eating in a restaurant.
- Vegetables or salad: about ½ of your plate
- Protein: about ¼ of your plate
- Complex Carbs (such as whole grains and starchy vegetables): about ¼ of your plate
When dining out, try to watch out for these factors and see how they can influence your eating habits.
NewsMakers
‘Drunk riding’ behind almost half of fatal electric scooter crashes
Tatal crashes occur mainly in the evenings or through the night, and in all cases, no helmet has been worn.
In almost half of all fatal electric scooter crashes in Sweden, the rider has been under the influence of alcohol. These fatal crashes occur mainly in the evenings or through the night, and in all cases, no helmet has been worn. This is shown by a new study from Chalmers University of Technology, in Sweden, and the Swedish Transport Administration. The study also states that most fatal crashes occur with private electric scooters, rather than rentals.
The researchers have analysed all fatal crashes involving electric scooters, electric bicycles and conventional bicycles in Sweden between 2016 and 2024.
Alcohol is often a factor in fatal crashes occurring with all three of these vehicle types – but the figures for electric scooters stand out. Of the fatal e-scooter crashes, 44 per cent of the riders were under the influence of alcohol, compared to 27 per cent among e-bike riders and 13 per cent among cyclists.
More specifically the levels of alcohol in the blood have been shown to be high across all three groups. Of the e-scooter riders that were under the influence of alcohol, the median blood alcohol content was 1.8 per mille. This can be compared to the legal limit of alcohol content in the blood for driving a car in Sweden, which is 0.2 per mille, above which it is considered drunk driving, and 1.0 per mille in the blood which is considered aggravated drunk driving.
“Alcohol intoxication is a common issue among all road users, but it appears to be particularly severe among riders of electric scooters. Not only were many fatally injured e‑scooter riders intoxicated, but their levels of intoxication were also extremely high,” says Marco Dozza, Professor of Active Safety and Road User Behaviour at Chalmers University of Technology, and senior researcher in the study.
Lack of helmets worn in those killed
The study also showed that helmet use in fatal crashes was very low. Of those fatally injured riding an e-scooter, none were wearing a helmet. And for those killed riding an e-bike or a bicycle, only about 25 per cent were wearing a helmet.
Head injuries were the most common cause of death in all groups.
“The numbers speak for themselves. Since the head is the area of the body that is most affected by a fatal injury and almost no one wears a helmet, we have a clear opportunity to save lives. A helmet is not a guarantee but improves the chances dramatically, so we should do everything we can to encourage helmet use,” says Rahul Rajendra Pai, doctoral student at Chalmers and first author of the study.
“I think many people don’t understand the danger of using an electric scooter under the influence of alcohol, and think that the vehicle doesn’t go that fast,” says Marco Dozza. “But it is enough hitting a stone on the road or a small hole in the ground to lose balance, especially when intoxicated, because alcohol slows down cognition and reactions. If you don’t wear a helmet, it may end up even worse”.
Different crash patterns for different vehicles
The study included 204 deaths, and the researchers saw clear differences between the three vehicle types in terms of rider and crash patterns.
In fatal crashes involving ordinary bicycles, the median age of the cyclist was 71 years old. The crashes often occurred on weekdays and usually involved collisions with motor vehicles.
Fatal e-scooter crashes looked different. The riders had a median age of 47.5 years old, and most of the crashes were single vehicle crashes that occurred at weekends, evenings and nights.
According to the researchers, the results indicate the need for measures and regulations to be adapted to the different types of vehicles.
“The typical fatal bicycle crash, with an elderly cyclist being hit by a motor vehicle in daylight, may require completely different countermeasures than the typical fatal electric scooter crash, where a younger rider crashes alone at night while intoxicated,” says Marco Dozza.
Fatal crashes most common with private electric scooters
Almost nine out of ten alcohol-related e-scooter deaths occurred with privately owned vehicles. Public debate and regulations have largely focused on rented electric scooters, and operators have introduced measures such as speed limits and night restrictions. However, these measures do not affect privately owned electric scooters.
According to the researchers, rules and measures can to some extent counteract crashes with electric scooters. Marco Dozza, for example, is leading an ongoing study on how today’s sensor technology in rented electric scooters can make it possible to detect impaired riding ability in real time.
“If a vehicle can identify that its rider is not in control, it is possible to take various measures before a crash occurs. That kind of intelligent intervention can save lives, and is within reach,” he says.
At the same time, he emphasises that neither rules nor sensor technology alone can solve the problem.
“The big challenge with electric scooter riding is social norms and rider behaviour, and this does not disappear with regulations. Training is an important key to understanding how the vehicle should be handled and what you can, and cannot, do.
Rikard Fredriksson, Senior Advisor in Vehicle Safety at the Swedish Transport Administration and co-author of the study, agrees:
“Alcohol is still a major problem for road safety in Sweden. Alcohol is involved in about 20 per cent of all fatal road crashes. This study shows that the number of alcohol-related fatalities involving electric scooters is more than twice as high, at 44 per cent. We are committed to the development of technology to counteract electric scooter driving under the influence of alcohol. It is also important to always wear a helmet, and to use only a vehicle that cannot exceed legal speed,” he says.
The study, “Three modes, three profiles: Characterizing fatal crashes on e-scooters, e-bikes and conventional bicycles in Sweden”, has been published in the Journal of Safety Research. The authors are Rahul Rajendra Pai and Marco Dozza at Chalmers University of Technology, Sweden, as well as Rikard Fredriksson at the Swedish Transport Administration and Chalmers University of Technology.
NewsMakers
Move to quit: Exercise boosts smoking quit rates
Researchers found that people taking part in exercise programs were 15% more likely to achieve continuous abstinence and 21% more likely to report not smoking over a seven-day period, compared with control groups.
A pack-a-day smoker can spend around $14,000 a year on cigarettes, yet despite the financial and health costs, quitting remains one of the most difficult changes many people will ever attempt.
Now, new research from Adelaide University shows that exercise can help people quit smoking by reducing cigarette consumption, easing cravings and improving their chances of quitting.
Researchers found that people taking part in exercise programs were 15% more likely to achieve continuous abstinence and 21% more likely to report not smoking over a seven-day period, compared with control groups.
They also found that exercise could reduce cigarette consumption by two cigarettes per day, and that a single bout of exercise immediately reduced cigarette cravings for up to 30 minutes after exercise.
The systematic review and meta-analysis examined 59 randomised controlled trials involving more than 9000 participants, exploring the effects of both single bouts of exercise and long-term exercise programs on smoking cessation, cravings, withdrawal symptoms and mood.
Globally, tobacco smoking remains the leading preventable cause of premature morbidity and mortality, accounting for about 7 million deaths, including an estimated 1.6 million non-smokers who are exposed to second-hand smoke.
Around the world, e-cigarette use has now reached more than 100 million people.
The researchers say exercise should be viewed as an additional tool that can be used alongside established smoking cessation support.
Lead researcher, Dr Ben Singh said the findings provide smokers with a practical, low-cost tool that can support their quitting journey.
“Quitting smoking is one of the best things a person can do for their health, but it’s also one of the hardest,” Dr Singh said.
“Many smokers want to quit, but the current approaches don’t work for everyone. That’s why we need more strategies that people can incorporate into their daily lives at little or no cost.
“Something as simple as regular exercise can make a meaningful difference to people trying to quit, helping them manage cravings, smoke less and improve their chances of quitting.”
While smoking rates have reduced over the past two decades, demand for e-cigarettes and heated-tobacco products have risen, targeting the younger generation.
Today, 80% of the 1.3 billion tobacco users worldwide live in low- and middle-income countries, yet in contrast, vaping has risen across many OECD countries.
Senior researcher Adelaide University’s Professor Carol Maher said exercise could be used strategically to ward off tobacco cravings.
“Quitting smoking does not have to begin and end with willpower alone,” Prof Maher said.
“Cravings can be difficult to manage, but they often pass. Our review found that even a single bout of exercise can reduce cravings for up to 30 minutes, which may help people get through some of the hardest moments of a quit attempt.
“Exercise should not replace evidence-based quit supports such as counselling and smoking cessation medication, but it may be a practical, low-cost strategy that people can use alongside them.”
The researchers say the next step is to test how exercise can be built into real-world quit programs, including digital, community and clinical services, and to examine whether it can also support people trying to quit vaping, where evidence is currently lacking.
NewsMakers
Why taking a sick day depends on more than being sick
The study revealed a clear divide: workers in casual and fixed term jobs take only around one day of sick leave a year on average, compared with about four days for permanent employees.
As winter illness spreads and households face cost-of-living pressure, many Australians cannot treat a sick day as a simple health decision. They may be too sick to work – but their job is too insecure to stay home.
New research led by the University of Technology Sydney (UTS) shows the decision is heavily influenced by pay, job security and gender. The study, published in Applied Economics, examines how workers’ health and economic circumstances dictate how many sick days they actually take.
“Employers and policymakers often focus on reducing absence, but workers who attend while unwell may recover more slowly, spread infection to colleagues, and be less productive,” said lead researcher Dr Nancy Kong, a Senior Research Fellow at the UTS Centre for Health Economics Research & Evaluation.
Drawing on data from the Household, Income and Labour Dynamics in Australia (HILDA) survey from more than 15,000 Australians between 2005 and 2016, Dr Kong and her co-authors, Dr David Rowell from the University of Queensland and Professor Peter Zweifel from the University of Zurich, examined patterns of sick leave across the workforce.
“We focused on this period to avoid the COVID years, when major changes in public health rules, workplace practices and leave policies occurred at the same time, and could have blurred the relationship between job conditions and sick leave,” said Dr Kong.
The study revealed a clear divide: workers in casual and fixed term jobs take only around one day of sick leave a year on average, compared with about four days for permanent employees.
Even accounting for variables such as occupation, job satisfaction, household circumstances, living arrangements, marital status, education and place of residence, non-permanent workers still take around three fewer sick days each year.
“This does not necessarily mean casual and fixed-term workers are healthier,” said Dr Kong.
“A more likely explanation is that taking time off is riskier when work is insecure. Non-permanent workers may have less access to paid sick leave. They may also worry that saying no to work, even when ill, could affect future hours or their chances of keeping their job.”
“For a permanent employee, staying home with influenza might be inconvenient; but for a casual worker it may trigger financial stress.”
The study also found that economic insecurity plays a role, with workers living in areas with higher unemployment tending to take less sick leave.
For instance, when the local unemployment rate rises by five percentage points, sick leave drops. While this amounts to a fraction of a day per individual, across a standard team this adds up to significant forgone recovery time.
This pattern is consistent with a simple concern: when jobs feel harder to replace, workers may be less willing to take time off.
“They may worry that being absent could make them seem less reliable or increase the risk of losing work,” said Dr Kong.
The effect of wages proved more nuanced. Higher wages alone did not consistently dictate leave behaviour. However, among workers in poorer health, higher wages were strongly associated with taking more sick leave, suggesting higher income earners possess a financial buffer.
“Higher-paid workers generally have workplace support and leave entitlements that mean they are supported to take time off when they are unwell without fear of a potential financial penalty,” said Dr Kong.
The most consistent finding was a distinct gender gap. Across every analysis, men take fewer sick days than women, averaging about half a day less per year (a 23% difference), even when matching with similar health and job circumstances.
“This may reflect differences in health needs, caring responsibilities or how likely people are to seek medical care,” Dr Kong said.
“But it also points to workplace cultures and gender expectations about ‘toughness’, reliability and working through illness.”
Ultimately, the study highlights that sick leave rates are not simply a reflection of physical health. For employers, low sick leave rates should not be automatically viewed as a sign of success; they may also indicate a culture of fear.
“Workplace cultures should not reward people for attending when unwell or treat legitimate sick leave as a lack of commitment,” said Dr Kong.
“Reducing stigma is also particularly important in addressing the gender gap.”
Dr Kong said for policymakers, the study points to the importance of secure work, accessible paid leave and workplace practices that support people to recover when unwell.
This is particularly relevant during periods of increased cost-of-living pressure, workforce shortages and seasonal illness.
“A fair and effective sick leave system should support productivity while ensuring workers do not have to choose between protecting their health and protecting their income.”
-
Destinations4 weeks agoUnderground discovery: From Heathrow, commute using the Underground to reach central London
-
Travel2 weeks agoEnjoying nature via trail hiking in Wales
-
Destinations2 weeks agoFinding beauty, and not just of faith, at the Bangor Cathedral
-
Destinations3 weeks agoChecking Llanfair PG, the town that’s long in name and not much else
-
NewsMakers2 weeks agoWhy taking a sick day depends on more than being sick
-
Product Showcase2 weeks agoFor every parent who wants to be present: AXA reinforces importance of early health preparedness
-
NewsMakers2 weeks ago‘Drunk riding’ behind almost half of fatal electric scooter crashes
-
NewsMakers2 weeks agoMove to quit: Exercise boosts smoking quit rates
