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.

Published

2 years ago

July 19, 2023

Contributing Writer

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.

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NewsMakers

Research suggests drinking coffee may reduce the risk of frailty

Habitual coffee consumption of 4-6 cups and over* (with one cup measuring at 125ml) per day is associated with a reduced risk of frailty.

Published

2 weeks ago

May 7, 2025

ZestMag.com Staff

A new study published in the European Journal of Nutrition has suggested that habitual coffee consumption of 4-6 cups and over* (with one cup measuring at 125ml) per day is associated with a reduced risk of frailty.

The study, funded by the Institute for Scientific Information on Coffee (ISIC) is the first to analyze the relationship between coffee consumption and the underlying components of frailty.

Coffee consumption has previously been linked to reducing the risk of some of the natural symptoms of ageing, such as improving cognitive function² and mitigating against inflammatory related diseases. This latest research adds to the growing knowledge base within this area, exploring the benefits of regular coffee consumption over an extended period of time.

For this study, researchers conducted a detailed analysis over a long seven-year follow-up period, surveying 1,161 adults aged 55+ years through the Longitudinal Aging Study Amsterdam (LASA).

The relationship between coffee consumption and the presence and incidence of frailty was investigated. Frailty status was evaluated using Fried’s five-component frailty phenotype⁴,which is defined by the presence of three or more of the following symptoms: weight loss, weakness, exhaustion, slow gait (walking) speed, and low physical activity.

The results of this study indicate that higher habitual coffee consumption is associated with lower overall odds of frailty. These findings can be considered alongside the European Food Safety Authority’s (EFSA) scientific opinion that up to 400mg of caffeine (3-5 cups of coffee) per day is a moderate and safe amount⁵.

The researchers explain that coffee’s effect on reducing frailty can partly be attributed to the role of antioxidants in coffee, which may help to reduce inflammation, sarcopenia (muscle loss), and prevention of muscle damage. Coffee may also help to improve regulating insulin sensitivity and glucose uptake in older people.

The study’s lead author, Margreet R. Olthof, Associate Professor at the Amsterdam Public Health Research Institute, Vrije Universiteit Amsterdam, commented: “Drinking coffee is a key part of many people’s daily routine, and as people age they are constantly looking for ways to maintain their health. Our findings highlight the possible beneficial association between daily coffee consumption and reduced risk of frailty in later life in the older population. Coffee consumption may thus enhance healthy aging, but it is important we also explore further dietary interventions, to ensure older adults can continue to live fulfilling lives.”

* Moderate coffee consumption can be defined as 3–5 cups per day, based on the European Food Safety Authority’s review of caffeine safety.

NewsMakers

Landers opens first Cavite store in Vermosa

Landers Superstore, the fastest growing membership store in the country, proudly marks another milestone with the grand opening of Landers Vermosa – its first-ever store in the province and its 15th store nationwide.

Published

2 weeks ago

May 6, 2025

ZestMag.com Staff

Premium membership shopping has finally arrived in Cavite.

Conveniently located inside Ayala Vermosa’s sprawling estate and lifestyle hub in Imus, Cavite, the newest Landers store offers a fresh and elevated way of shopping for Caviteños, complete with massive savings, world-class finds, and exclusive membership perks, all under one roof. It is also the largest Landers store to date at 12,900 sqm, promising a bigger and better experience for every member who walks through its doors.

Welcoming Landers in Cavite

Landers Vermosa opened with an exciting grand launch that brought together members of the media, content creators, and special guests for a first look at the newest and biggest Landers Superstore. The attendees were in high spirits as they explored the spacious store and enjoyed exclusive product samplings and guided tours.

During the event, Landers Deputy Chief Executive Officer Bill Cummings delivered heartfelt opening remarks, expressing his excitement for the new store and his appreciation for the warm welcome from the Cavite community, noting that over 60,000 members had already signed up prior to opening day – a clear sign of the anticipation surrounding the launch.

The celebration also highlighted the strong collaboration between Landers Superstore and Ayala Land, along with the support of the city government of Imus, led by Mayor Alex Advincula. The event underscored Landers’ commitment to bringing world-class shopping experiences to more Filipino families, starting with the vibrant and growing community in Cavite.

What to expect at Landers Vermosa

At Landers Vermosa, members can look forward to filling their carts with high-quality local and imported products—from daily essentials to unique international finds. Beyond shopping, the store offers a host of exclusive perks that make every visit more rewarding. Members can enjoy free haircuts or blow-dry services at Federal Barbers, low-priced medicine and wellness products at Capital Care Pharmacy, up to P10 off per liter at Landers-Caltex gas stations, and up to 50% off on Solane LPG refills.

Members of Landers Vermosa will gain access to all of Landers Superstore’s massive sale events like Super Crazy Sale and 50% Off Produce Sale, which offer unbeatable savings on a wide range of products. To complete the experience, members can enjoy regular in-store activities every month and free product samplings that are perfect for the whole family.

Sign up for Landers membership

Be among the first to explore this exciting new shopping destination and enjoy all the perks that come with being a Landers member.

If you’re not yet a member, now’s the perfect time to sign up! Memberships are currently on sale at 50% off—just P350 for a full year of exclusive savings and benefits. Promo runs until May 31.

Looking for even more value? Apply for the Landers Cashback Everywhere Credit Card and get up to 5% cashback on all Landers purchases, plus earn rewards wherever you shop.

Landers Vermosa is here with more perks, more savings, and more reasons to love shopping in the South. See you in-store.

NewsMakers

Cannabidiol therapy could reduce symptoms in autistic children and teenagers

The use of cannabidiol (CBD) cannabis extract can lead to meaningful benefits and improve the behaviour of children and adolescents with autism spectrum disorder.

Published

1 month ago

April 10, 2025

ZestMag.com Staff

New research presented at the 2025 European Congress of Psychiatry reveals that the use of cannabidiol (CBD) cannabis extract can lead to meaningful benefits and improve the behaviour of children and adolescents with autism spectrum disorder (ASD). ASD affects approximately 1 in 100 children around the world and symptoms can include difficulty interpreting language, difficulty expressing emotions, and repetitive behaviour and routines.^1,2

The meta-analysis included randomised, placebo-controlled trials on the efficacy or safety of CBD cannabis extracts in children and adolescents with ASD. Three studies were used in total with 276 participants with a mean age of 10.5, ranging in age from 5 to 21. The dosage of CBD cannabis extract started at 1 mg/kg per day and was titrated up to 10 mg/kg.

Key findings from the study include:

CBD cannabis extract use shows moderate improvements in social responsiveness and small yet notable reductions in disruptive behaviours.
CBD cannabis extract significantly enhanced social responsiveness and reduced disruptive behaviour.
The use of CBD cannabis extract has a favourable safety profile as it did not increase adverse events compared to placebo
There were no significant differences between adverse events in CBD cannabis extract versus placebo

Lara Cappelletti Beneti Branco, Lead Investigator, São Camilo University Center, University of São Paulo, said: “The global population prevalence of ASD diagnosis amongst children and adolescents is growing, but many treatment pathways are not effective. It is promising to see the effect of CBD cannabis extract on the study participants. However, there still needs to be considerable focus on further research with larger trials to clarify its efficacy and safety in managing ASD.”

Professor Geert Dom, EPA President, said: “ASD can be extremely frustrating for all involved; parents of children and adolescents with the disorder, the treating clinicians and of course the children and adolescents themselves. A large part of this frustration is down to finding a viable treatment option that works to reduce symptoms. It is with delight that we see the results of this meta-analysis and we hope to see further research into this so we can move towards a solution to the unmet need within this community”.