Stephanie Kay, Author at Stephanie Kay Nutrition

12 Ways to Use Protein Powder

Published on February 13, 2024 by Stephanie Kay

Protein powder is a great supplement for individuals looking to increase their protein intake. Whether you’re trying to build muscle, lose weight, or just add more protein to your diet, here are some creative ways to use protein powder.

Plate with a stack of protein pancakes topped with banana slices and pecans and a jar of maple syrup in the background.

Health Benefits of Protein Powder
How much protein powder does a person need?
Best Ways to Use Protein Powder
1. Drink it with water.
2. Add it to a smoothie.
3. Add it to yogurt.
4. Add it to oatmeal.
5. Add it overnight oats.
6. Add it to pancake batter.
7. Make homemade protein bars.
8. Add it to baked goods.
9. Add it to energy bites.
10. Make protein pudding.
11. Make protein nice cream.
12. Add it to coffee.
The Bottom Line

Health Benefits of Protein Powder

Protein powder is a supplemental form of protein, which is an essential macronutrient, along with carbohydrates and fat. Protein powders are made by extracting protein from animal and plant sources, which range from cow’s milk, eggs, and beef to peas, soy, and rice, and processing them into a powder form.

Protein powders are beneficial as they can help to support adequate protein intake, are convenient to use, shelf-stable, versatile, and relatively inexpensive.

Of the various types of protein powder, whey protein powder is considered the best protein powder due to the fast absorption of amino acids, which helps to make them more quickly available for muscle protein synthesis (1, 2). Animal-based protein powders contain all essential amino acids compared to plant-based protein powders which either do not contain all essential amino acids or do not contain them in the right ratios. If using a plant-based protein powder, it is best to opt for a blend that contains a mix of plant-protein sources to create a complete source of protein.

Protein supplementation can be particularly helpful for individuals with high protein requirements, such as athletes or individuals with performance goals, individuals with body composition or weight loss goals, individuals with issues swallowing or chewing, and vegetarians or vegans who are on a limited diet.

How much protein powder does a person need?

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day or 0.36 grams per pound of body weight per day. However, this is the minimum recommended intake required to prevent deficiency. Current evidence suggests that the general population looking to optimize health, without specific athletic or body composition goals, should consume a minimal range of 1.2 to 1.6 grams per kilogram of body weight per day or 0.54 to 0.7 grams per pound of body weight per day (3).

Exactly how much protein a person needs depends on their age, height, weight, activity level, and health goals. Individuals looking to gain muscle or maintain lean muscle mass, individuals with weight loss goals, athletes, and elderly individuals can benefit from a protein intake much greater than the recommended dietary allowance and protein supplementation can be very helpful to achieve this.

Infographic with 12 ways to use protein powder.

Best Ways to Use Protein Powder

Here are 12 creative ways you can use your favorite protein powder.

1. Drink it with water.

The simplest way to consume protein powder is to mix it with water. This option is great for individuals who are looking to increase their protein intake while maintaining a calorie deficit, or individuals who need a convenient post-workout snack they can leave in their gym bag. If you find the taste or texture of protein shakes with water off-putting, you can mix it with milk or almond milk instead.

2. Add it to a smoothie.

Adding protein powder to a smoothie is probably the most common and popular way to use protein powder. Combining protein powder with fruit, nut butter, and milk is a good way to make a balanced meal or snack. Whether you’re making it at home, buying it from your gym smoothie bar, or your favorite restaurant chain, there are so many ways to make a protein smoothie.

3. Add it to yogurt.

If you enjoy yogurt, stirring in a scoop of protein powder is a great way to boost its protein content. While certain styles of yogurt, such as Greek yogurt, are already high in protein, adding a vanilla or chocolate protein powder can boost its protein content and improve the flavor.

4. Add it to oatmeal.

If you’re finding your bowl of oatmeal a little bland, adding chocolate or vanilla protein powder can add flavor and boost the protein content at the same time. Oats are a great source of complex carbohydrates and fiber, so adding protein powder is a great way to increase the protein content of oatmeal, and adding a drizzle of almond butter can help to ensure your breakfast is a balanced meal with carbohydrates, protein, and healthy fats.

5. Add it overnight oats.

In addition to warm oatmeal, protein powder works very well in overnight oats. You can easily create high-protein overnight oats by mixing protein powder into your favorite overnight oats recipe and by prepping them in batches you can create high-protein on-the-go breakfasts for days to come.

6. Add it to pancake batter.

While it’s easy to find boxed protein pancake mixes in most major grocery stores, it’s also very easy to make them at home. Not only can you make 3-ingredient protein pancakes by combining bananas with eggs and protein powder, but you can also add a scoop of protein powder to your favorite traditional pancake recipe and enjoy them with maple syrup for a protein-packed morning meal.

7. Make homemade protein bars.

Although good protein bars are easy to find in grocery stores and healthy food stores, they are easy to make at home. By combining your favorite protein powder with a few pantry staples you can easily create healthy homemade protein bars with 20 grams of protein per serving.

8. Add it to baked goods.

Adding protein powder to baked goods is a simple way to boost the protein content of snacks and treats and can result in recipes that are lower in carbs and higher in protein. However, protein powder can affect the chemistry of baking, therefore, adjustments to the recipe often need to be made. Simply adding protein powder to muffins, loaves, cookies, and cakes can result in a very dry result, so additional fat and/or liquid is often required.

That said, you don’t need to add protein powder to every baked good. Sometimes it is important to treat yourself, enjoy the real thing, and get your protein intake elsewhere during the day.

9. Add it to energy bites.

Turn your favorite energy bite recipe into protein balls by adding a scoop of protein powder or two. Energy bites are typically made by blending dates or dried fruit with nuts or nut butter in a food processor before rolling it into balls to create an energy-dense snack that is filled with carbohydrates and healthy fats, but low in protein. By adding a scoop of protein powder to the mix you can boost the protein content and turn energy bites into protein balls.

10. Make protein pudding.

With a quick online search, you will notice that there are many ways to make protein pudding. Some recipes suggest adding a bit of protein powder to your favorite boxed pudding mix, while others suggest blending flavored protein powder with yogurt, skyr, or cottage cheese, and others suggest adding it to chia seed pudding or blending chocolate protein powder with avocado and chocolate chips for a sweet treat. Regardless of which option you choose, there are lots of ways to create a high-protein pudding.

11. Make protein nice cream.

Protein ice cream is often referred to as “nice cream” as it’s a high-protein alternative to conventional ice cream with a similar texture. By blending frozen bananas with protein powder and nut butter in a high-speed blender or food processor you can create a creamy frozen dessert, like this chocolate peanut butter nice cream, that can help you reach your protein goals. Not to mention, once you get the basic concept down, the flavor options are endless, and you can add any mix-ins and toppings you enjoy.

12. Add it to coffee.

While it might sound like an odd combination and will not be a popular option with coffee purists, protein powder can be added to your morning cup of joe. The best way to add protein powder to coffee is to blend it with an electric whisk or immersion blender to avoid clumping. Alternatively, you can mix protein powder with your milk or creamer before adding it to your coffee. If you prefer the traditional taste of coffee but want to add protein, use an unflavored protein powder or collagen powder instead.

The Bottom Line

Whether your goal is to build muscle, lose weight, or simply support your daily protein intake, there are many ways to use protein powder beyond protein shakes. You can mix protein powder into your favorite smoothie, morning oatmeal, and pancakes, turn your favorite baked good into a high-protein treat, make protein bars, or whip up a batch of protein pudding or protein ice cream to boost your protein intake.

Chicken Mushroom Orzo

Published on February 8, 2024 by Stephanie Kay

Ready in 40 minutes, this one-pot creamy chicken mushroom orzo pasta is a hearty, healthy, and high-protein meal that is perfect for a cold day.

Chicken mushoom orzo pasta in a pot with chopped parsley and parmesan cheese on top.

When the temperature drops, I’m all about comfort food that is good for you. Although pasta doesn’t have the best reputation in the health and wellness place, it is a good source of complex carbohydrates and can most certainly be included in a healthy diet. Especially when it’s paired with the right ingredients.

The combination of chicken breasts, mushrooms, orzo, cream, and parmesan cheese ensures that this one-pot chicken mushroom orzo recipe is complete with protein, carbohydrates, fiber, fats, and micronutrients while being absolutely delicious at the same time.

Chicken mushroom orzo skillet with a gold serving spoon.

Why You’ll Love It

Made in One Pot – Ready in under 40 minutes and made in a single pot, this chicken mushroom orzo recipe is perfect for a quick and easy weeknight meal.
High in Protein – The combination of chicken and wheat pasta ensures that this dish has almost 40 grams of protein per serving.
Freezes Well – This chicken and mushroom orzo stores well in the fridge, making it great for meal prep, and freezes well, making it great for batch cooking.

Ingredients for chicken mushroom orzo: chicken breasts, orzo pasta, yellow onion, garlic, mushrooms, thyme, chicken broth, and parmesan cheese.

Ingredients and Substitutions

Chicken Breasts – The recipe calls for boneless chicken breast, but boneless chicken thighs will also work well.
Orzo – To add some complex carbohydrates to the dish. If you can’t find orzo, another small pasta shape, such as fregola pasta, stellette pasta, or ditalini pasta, would work well.
Mushrooms – To add some veggies. While the recipe uses cremini mushrooms, you can use any type of mushrooms you like.
Thyme – To add some flavor. You can use dried or fresh thyme or swap it for rosemary or oregano if you prefer.
Onion and Garlic – To add flavor and fragrance. You can use a yellow onion or a white onion. If you don’t have fresh garlic, use 1 teaspoon of garlic powder.
Chicken Broth – To cook the orzo. If you don’t have chicken broth, you can use a mixture of chicken stock and water, or use vegetable broth or mushroom broth if preferred.
Cream – To add ensure the orzo is rich and creamy. You can use heavy cream, half-and-half, or whole milk if you prefer.
Parmesan – To further enhance the creaminess of the dish.
Olive Oil – To cook the chicken and add some healthy fats.
Salt and Pepper – To season the dish.
Fresh Parsley – While optional, some chopped parsley helps to brighten the dish.

Pieces of golden brown chicken breast cooking in a skillet with olive oil.

Sliced mushrooms, diced onion, garlic, and thyme cooking in a skillet with olive oil.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free chicken broth and gluten-free orzo pasta or arborio rice.

To Make it Dairy-Free: Omit the cream and parmesan cheese.

Mushrooms and orzo cooking in chicken broth in a skillet.

How To Make Chicken and Mushroom Orzo

Season chicken. Place the chicken on a cutting board, slice it into 2-inch pieces, and then season with salt and pepper.
Brown the chicken. Warm the olive oil in a large pan, add the chicken slices, and cook for 3-4 minutes per side until browned. Remove the cooked chicken from the pan, place it on a plate, and set it aside.
Cook the onions and mushrooms. Add the diced onions to the pan and cook for 2-3 minutes, then add the sliced mushrooms and cook for an additional 4-5 minutes until lightly browned.
Add the garlic and herbs. Add the minced garlic, thyme, salt, and pepper, and heat for 1 minute until fragrant.
Add the orzo. Add the orzo and stir to coat it in the mushroom mixture. Pour in the chicken broth, scrape up any tasty bits from the bottom of the pan, stir to combine with the orzo, and allow to cook for 10-12 minutes, stirring frequently, until the orzo is al dente.
Add the cream and parmesan. Once cooked, pour in the heavy cream and parmesan cheese and stir to incorporate in the mushroom orzo mixture.
Add the chicken. Return the browned chicken to the pan, submerging it slightly in the chicken broth, reduce the heat to a simmer, and cook for 5 minutes until the chicken is cooked through.
Serve. Sprinkle with a bit of freshly chopped parsley and enjoy.

The detailed instructions can be found in the recipe card below.

Close of up chicken mushroom orzo skillet with fresh parsley on top.

Red’s Nutrition Tip

There is a common misconception that whole wheat pasta is healthier than traditional white pasta, however, they have a much more similar nutrition profile than most people think. So, whether you opt for regular or whole wheat pasta, both are great sources of carbohydrates and fiber that can be included in a healthy meal.

Chicken and mushroom orzo with a serving spoon.

Serving Suggestions

This creamy chicken mushroom orzo is a great source of protein, complex carbohydrates, and fat. Pairing with vegetables can help to increase the fiber and micronutrient content of the meal. This recipe can be served with:

Green salad
Steamed broccoli
Steamed asparagus
Green peas

Chicken chicken orzo with mushrooms on a plate with a fork.

Storage + Reheating

To Refrigerate: Allow the chicken mushroom orzo to cool completely, then transfer it to an airtight container and store it in the fridge for up to 5 days.

To Freeze: Once cooled, transfer the orzo to an airtight container and store it in the freezer for up to 3 months.

To Reheat: Allow the chicken and mushroom orzo to thaw completely before reheating. To reheat the orzo on the stovetop, place it in a pan on medium heat with 1-2 tablespoons of water, stirring gently, until the water has been absorbed and the orzo and chicken is warmed through. To reheat the pasta in the microwave, place the orzo in a microwave-safe container with 1-2 tablespoons of water and reheat for 2-3 minutes, stirring every minute or so, until the water has been absorbed and the orzo and chicken is warmed through.

More Easy Orzo Recipes:

Chicken Mushroom Orzo

Author: Stephanie Kay

This creamy chicken mushroom orzo is a one-pot dish that feeds a crowd and makes great leftovers too. Serve it with a side of green vegetables for a well-balanced meal.

Author: Stephanie Kay
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Yield: 4 servings 1x
Category: Dinner
Method: Stovetop
Cuisine: American

Ingredients

2 tablespoons olive oil
1 pound chicken breasts
1 onion, diced
3 cups mushrooms, sliced
4 cloves garlic, minced
1 teaspoon dried thyme
1/2 teaspoon salt, plus more for seasoning
1/8 teaspoon black pepper, plus more for seasoning
1 1/2 cups orzo, uncooked
4 cups chicken broth or water
1/4 cup heavy cream
1/4 cup grated parmesan cheese
Fresh parsley, finely chopped, to serve

Instructions

Place the chicken on a cutting board and slice each chicken breast into 2-inch-thick pieces, then season it with salt and pepper.
In a large pan on medium-high heat, warm the olive oil, then add the chicken pieces and cook for 3-4 minutes per side until golden browned and mostly cooked. Remove the cooked chicken from the pan, transfer it to a plate, and set aside.
In the same pan, reduce the heat to medium, add the onion, and cook for 2-3 minutes until tender. Add the mushrooms and cook for 4-5 minutes until tender and lightly browned, then add the minced garlic, thyme, salt, and pepper, and cook for an additional minute until fragrant.
Pour the uncooked orzo into the pan, stirring to coat it in the mushroom mixture, then pour in the chicken broth, scrape up any tasty bits from the bottom of the pan, and stir to combine with the orzo.
Bring the temperature to a bubble, then reduce it to a simmer and cook for 10-12 minutes or until the orzo is cooked al dente, stirring frequently to keep the orzo from sticking to the bottom of the pan.
Once cooked, pour in the heavy cream and parmesan cheese, and stir to combine. Taste and adjust seasoning as needed.
Return the cooked chicken to the pan and continue cooking on low heat for a final 3-5 minutes until the chicken is warmed and completely cooked through.
The chicken mushroom orzo can be served immediately with a sprinkle of fresh parsley or cooled and stored in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To use Chicken Thighs: Swap the chicken breasts for 1 pound of chicken thighs.

To Use Fresh Thyme: Swap the dried thyme for 2 teaspoons of fresh thyme.

Nutrition

Serving Size: 1 serving
Calories: 523 calories
Sugar: 5 grams
Fat: 15 grams
Carbohydrates: 56 grams
Fiber: 4 grams
Protein: 39 grams

15 Portion Control Tips

Published on February 6, 2024 by Stephanie Kay

Even with the best of intentions, research shows that many people overestimate their portion size. Whether you’re trying to lose weight or fuel yourself more appropriately, here are some simple portion control tips to help you reach your goals.

Two meals of chicken, rice, and vegetables in glass portion control containers.

What is portion control?
How To Portion Control
1. Use smaller dinnerware.
2. Don’t eat out of the packaging.
3. Plan meals in advance.
4. Pre-portion prepped food.
5. Use the hand portion size method.
6. Understand calorie density.
7. Read food labels.
8. Start with protein and fiber.
9. Use portion control plates.
10. Drink a glass of water.
11. Use the hunger-fullness scale.
12. Remember servings aren’t portions.
13. Eat slowly.
14. Eat without digital distraction.
15. Consider tracking your food.
The Bottom Line

What is portion control?

Portion control is the process of ensuring you are consuming the right amount of food. While there are many ways to moderate food intake, portion control is a method of moderating one’s diet to limit the over-consumption of food and calories to support an individual’s health goals. The act of portion control can benefit anyone looking to support their overall health; however, it is especially important for individuals looking to support a goal of weight loss.

Being mindful of your portion size can help to ensure you’re not eating too much or too little. While listening to your body and understanding your personal nutrition needs is vital, there are also some simple portion control tips and strategies that you can use to help manage your food intake.

How To Portion Control

Here are 15 tips to help you manage your portion sizes to support your personal health goals.

1. Use smaller dinnerware.

Evidence suggests that the sizes of plates, bowls, spoons, and glasses can unconsciously influence how much food a person eats (1, 2).

Using a larger plate or bowl can cause individuals to add more food to their dish and may even leave visual eaters feeling unsatisfied if their dish does not look full. In one study, individuals who ate out of a large bowl consumed 77% more pasta compared with individuals given a medium-sized bowl, even though the food was not rated tastier or otherwise notable (3).

While this may seem like a simple suggestion, the evidence shows that it can have a big impact on both your food behavior and interpretation of meal satisfaction. The next time you’re putting a meal together use a smaller plate or bowl or use one that makes your dish look robust and full. Not only will it likely impact how much food you consume but it may also impact how satisfied you feel.

2. Don’t eat out of the packaging.

Instead of eating directly out of the box, bag, or package, add your food to a plate or bowl before eating. Research shows that people tend to eat more out of large packages than small ones, especially when it comes to snacks.

One study found that people ate 50% more chips when they were given no visual cues as to how large a portion should be, while in another study people ate 129% more candies when served from a large container than a small one (4, 5).

Be it crackers and cheese or hummus and veggies, eating directly out of the box of crackers or tub of hummus will likely lead you to eat more, whether you realize it or not. The next time you reach for a snack, rather than eating from the original packaging, empty it into a small bowl to prevent eating more than you need.

3. Plan meals in advance.

Planning meals ahead of time can help to control portions. Not only does planning your meals help you to control your portion sizes but planning your meals ahead of time can help to create balanced meals and take the guesswork out of mealtime.

Instead of waiting until the last minute to decide what to eat, and arguably the moment you’re over-hungry, plan your breakfast, lunch, and dinner before the day begins. Whether you’ve just made a mental note or got everything organized in containers in the fridge, a little forward meal planning goes a long way when it comes to portion control.

4. Pre-portion prepped food.

Whether you’ve made baked oatmeal, a pot of soup, or a lasagna, once it’s cooked and cooled, store portions in individual containers as opposed to leaving them in the pot, pan, or baking dish.

Much like eating out of the packaging, rather than serving food directly from the stove, portion it onto plates before serving. While it may seem like an extra step, and it technically is, it can help prevent overfilling your plate or discourage you from returning for seconds, assuming you don’t truly need them. By pre-portioning meals, especially ones you batch cook, into containers for the fridge or freezer, you can easily create grab-and-go meals that are ready when you need them in just the right size to support your health goals.

5. Use the hand portion size method.

While counting calories, weighing, and measuring your food may be the most accurate method of portion control; it’s not for everyone. Fortunately, there’s an easier way to estimate portion sizes known as the hand method for portion sizes.

This simple yet highly effective method of estimating portion sizes is a great portion control tool because it’s easy to use, portable, and relative in size to the individual. Using your hand as a guide, you help to manage your portion size for protein, carbohydrates, and fats, specifically:

1 portion of protein = 1 palm
1 portion of carbohydrates = 1 fist
1 portion of vegetables = 1 fist
1 portion of fruit = 1 fist
1 portion of fat = 1 thumb

Of course, there is some nuance to this method, as there is with all portion control methods. However, generally speaking, consuming palm-sized portions of protein, fist-sized portions of carbohydrates, fruits, and vegetables, and thumb-sized portions of fat at every meal is a great way to control portion sizes and create balanced meals.

6. Understand calorie density.

Understanding calorie density is one of the simplest tools you can add to your nutrition and weight management toolkit. In fact, the calorie density of a food is what determines its portion size.

Calorie density, also known as energy density, refers to the number of calories a food contains in relation to its weight or volume (6). The weight or volume of food is not a direct indication of its calorie density as different macronutrients have different calorie densities;

1 gram carbohydrate = 4 calories
1 gram protein = 4 calories
1 gram fat = 9 calories

Foods high in fat, such as olive oil or avocado, have a high-calorie density and, therefore, have a smaller suggested portion size, while foods low in fat, such as broccoli and berries, have a larger suggested portion size.

By understanding and utilizing the concepts of calorie density and volume eating you can ensure that you’re controlling your portion sizes while maximizing the volume of your food and drink intake.

7. Read food labels.

While reading food labels won’t inherently help to reduce portion sizes, it will help to create awareness and mindfulness around the food products you are consuming. Reading food labels will help you understand the calorie content per serving size, which helps you understand the calorie content of the portion you are personally consuming.

It’s important to understand serving sizes on food labels are not a suggested portion size, rather, serving sizes are standardized measurements and are used to quantify nutrition data for comparative purposes. Serving sizes are listed in common household measurements such as cups or tablespoons, followed by the metric amount in grams, and tell you the quantity of food used to calculate the calorie and nutrient content in the nutrition facts label.

Not only can reading food labels help you make healthier food choices overall, but reading the nutrition facts label can help you to better understand how the calorie content of the portion you are consuming and potentially consume fewer calories overall.

8. Start with protein and fiber.

When you’re building a meal, ensure that you add a source of protein and fiber to your plate and start by eating them first. Not only are these healthy foods incredibly nutrient-dense but high-protein foods and fiber-rich foods are the most satiating foods and will help to keep you full for longer periods (7).

Protein is the most satiating macronutrient, and many studies have found that individuals have decreased appetites with a higher protein intake. Meeting your optimal daily protein intake is not only vital for overall health but has been shown to aid in weight loss by increasing metabolic rating and decreasing hunger cues. A study has shown that increasing protein to 25% of calories can reduce cravings by 60% and the desire to snack at night by half (8).

Moreover, high-fiber foods, such as fruits and vegetables, are considered high-volume foods because they have a low-calorie density per serving while being incredibly filling foods. Therefore, by filling your plate or bowl with veggies you can help to increase the level of satiety a meal provides without overly increasing the calorie content.

9. Use portion control plates.

In addition to using smaller dinnerware and your hand as a portion control tool, specific portion control plates can also be used. Portion control plates are plates designed with different sections for specific foods. While these plates are often used for children, they work equally well for adults and are a great portion control tool, especially as you’re learning.

Although filling a plate with portions of vegetables, protein about the size of your palm, complex carbs about the size of your fist, and healthy fats about the size of your thumb may come naturally to some, for others this can be a great learning tool for portion control until it becomes more second nature. Portion control containers also exist which are great for portioning for storage or meal prep.

10. Drink a glass of water.

Drinking water instead of juice, soda, alcohol, or other calorie-dense beverages can with portion control.

Not only can swapping water for sugar-filled beverages help to reduce your total calorie intake from liquids, but consuming sweetened beverages with meals has been shown to stimulate appetite (9). Moreover, studies have shown that simply consuming a glass of water before a meal can help you consume fewer calories overall (10, 11, 12).

11. Use the hunger-fullness scale.

When it comes to determining how much to eat, the primary objective is to learn to listen to your body, because it’s the best coach you will ever have. However, after years of yo-yo dieting and confusing nutrition messaging can cause you to be a little out of touch with your internal hunger cues, fortunately, there is a very helpful tool that you can use in your nutrition toolkit.

The hunger-fullness scale is an intuitive eating tool that we can use to get in touch with our internal cues and can help us re-learn how to tell the difference between true, physical hunger, and psychological hunger that is caused by emotions, like stress, boredom, sadness, or happiness. Ranking your level of hunger on a scale of 1 to 10, before and while you’re eating, can help to bring more awareness to your hunger cues and control portions in more a natural way.

Infographic of the hunger-fullness scale.

12. Remember servings aren’t portions.

While it may seem rude to leave food on your plate, it’s important to remember that the amount of food you’re served is not necessarily the amount of food you need. In some cases, it may be too little food, while in other cases it may be too much food, especially when it comes to restaurant servings. Restaurant portion sizes tend to be much larger than ones we would consume at one, in some cases two to three times the size, which has been shown to lead us to eat beyond our satiety levels (13, 14).

If you’re out for a celebratory meal eating a little bit more than usual is nothing to be frowned upon, however, if you’re regularly dining out or ordering in, it’s important to consider the amount of food the restaurant has served you may be larger than the portion your body needs.

If the serving provided by a restaurant is too large, you can request a half portion before ordering, share your portion with others at the table, or request that any leftovers be wrapped up to bring home and eat for another meal.

13. Eat slowly.

Although this portion control tip may seem obvious it’s often missed. Eating slowly is a simple yet very effective way to bring more mindfulness to mealtime and ensure that the food you are eating is nourishing and satiating you. Not only does eating quickly increase the likelihood of overeating through speed alone but studies have shown that eating slowly leads to decreased calorie intake and increased meal enjoyment (15).

14. Eat without digital distraction.

You might be shocked to learn how much eating in front of your TV, computer, or smartphone can impact your eating habits and food intake. A review of studies found that individuals who watched TV during mealtime tended to eat more than people who ate without digital distraction (16). So instead of eating in front of a screen, plate your meal, sit down at the table, and take your time to savor every bite.

15. Consider tracking your food.

Not only does research show that individuals who begin tracking their food are often surprised by how many calories they eat, but individuals who track their food for extended periods of time tend to lose more weight (17). While calorie counting is the most popular option, there are many ways to track what you eat and benefits of tracking your food.

In addition to controlling portion sizes, tracking your food can help to create more awareness of your food behaviors, act as a form of accountability, and remind you of what you are doing well and what areas of opportunity exist. The act of tracking your food can be as simple as keeping a written food log in a notebook or on your phone or as detailed as tracking your calorie deficit or macro intake via an app.

The Bottom Line

Portion control is important for supporting overall health, ensuring you’re adequately fueling yourself, managing hunger cues, supporting a goal of weight loss, and limiting unwanted weight gain. Using smaller dinnerware, reading labels, plating your food, planning meals, drinking water, using the hand portion method, eating slowly, and tracking your food can all help with portion control.

Garam Masala

Published on February 1, 2024 by Stephanie Kay

While it is easy to find a garam masala blend in most major grocery stores, it’s also very easy to make at home. Here is a quick and easy recipe for homemade garam masala you can add to curries, soups, and stews.

Homemade garam masala spice blend in a small white bowl.

What is garam masala?

Garam masala is a warm spice blend widely used in Indian cuisine. In Hindi, the term “garam” means hot or warm and the term “masala” means mixture or blend, so garam masala translates to warm spice blend. While the exact spices and ratios can vary from one recipe to the next, garam masala typically includes a combination of cumin, coriander, cardamom, black pepper, cinnamon, cloves, and nutmeg.

Garam masala is often made with whole spices, such as cumin seeds, coriander seeds, cardamom pods, and cinnamon sticks, and ground in a pestle and mortar or spice grinder, however, you can use ground spices to make a quick and easy homemade garam masala.

Close up of garam masala in a bowl with a spoon.

How to Make Garam Masala

A homemade garam masala is so easy to make! Simply add the ground spices to a small bowl or jar, stir to combine, and you’ve got a delicious spice blend you can add to your favorite Indian recipes.

Ingredients for garam masala: ground cumin, ground coriander, ground cardamom, ground cinnamon, ground cloves, ground nutmeg, and black pepper.

Substitutes for Garam Masala

If can’t find store-bought garam masala or don’t have all the spices on hand to make your own garam masala, here are some simple substitutes for garam masala:

Curry Powder
Cumin + Allspice (4:1 ratio)
Sambar Masala Powder
Tikka Masala Powder
Chaat Masala Powder
Ras El Hanout Powder

Small bowl with cumin, coriander, cardamon, cinnamon, nutmeg, cloves, and black pepper.

Storage

Homemade garam masala powder can be stored in an airtight container or jar in a cool, dark location, such as a cupboard or pantry, for up to 6 months.

Recipes with Garam Masala: