You don’t need a lab scale to eat more mindfully. Portion control is mostly awareness — especially with rice, banku, oil, and snacks that quietly multiply.
Related: meal prep · healthy snacks · cut sugary drinks.
Hand & Plate Cues
| Food type | Rough visual |
|---|---|
| Protein (fish/beans/eggs/meat) | About a palm |
| Cooked carbs (rice/banku/yam) | About a cupped hand (start there) |
| Veg | Fill half the plate when you can |
| Oils / nut butters | Thumb-size, not free-pour |
Practical Ghana Tips
- Serve once, then pause before seconds
- Use a smaller bowl for snacks like groundnuts
- Eat fruit whole instead of bottomless juice — fruit vs juice
- Cook with measured oil spoons, not “splash until shiny”
FAQ
Is portion control only for weight loss?
No — it’s also for energy, blood sugar steadiness, and budget.
What if I’m very active?
Portions can be larger; the habit is noticing hunger vs habit eating.
Original Sen Gideons News Studio editorial. Not dietetic advice.