Portion Control Meal Plate: Phanu, Palak Methi Kapa, Thechwani & Madua Ki Roti

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This Portion Control Meal is dedicated to the Kumaoni cuisine from the state of Uttarakhand.  The plate consists of a Potato & Radish sabzi, a mixed dal, some palak-methi stir fried, all of which is served with a ragi-wheat phulka and a bowl of dahi to go with it.  A colorful meal with foods from different food groups and various nutrients, this meal has the right quantity of food required during a meal. 

Eating mindfully, the right quantities of food, and most importantly the right sources of protein, carbs and fiber, is something you must live by. 

Ragi-wheat phulka cover your requirement of carbs, where wheat- simple carbs is combined along with ragi-complex carbs  to keep you satiated for a longer period of time.  Mixed dals are a source of proteins required by the body. 

Radish is a low calorie vegetable, rich in fibre is known to be very good for the liver and stomach and it acts as a powerful detoxifier too. Radishes have long been known to have a low glycemic index, which means that eating it does not impact blood sugar levels. It also helps regulate the absorption of sugars into the bloodstream. Research suggests that the since radish has low glycemic index, having radish root juice or eating raw radish in the form of raita, helps stabilise blood glucose levels and provides slow release energy in turn making it Diabetic friendly.

Below are the quantities we have used for a complete portion control meal. You can use these suggestions based on your dietary requirements. 

Total Calories: 320 calories

  • Pahari Style Phanu - 1/2 Katori
  • Palak & Methi Ka Kapa - 1 Katori
  • Kumaon Style Thechwani - 1/2 katori
  • Madua Ki Roti  - 1 roti
  • Yogurt - 1 katori

Read the Guidelines for Healthy Eating Using Portion Control to incorporate healthy eating habits into your everyday lifestyle.