Portion control is about managing the amount of food you consume in one sitting, being mindful of the serving sizes. It is a powerful tool for weight management, but its effectiveness hinges on how it’s applied alongside food quality and lifestyle habits.
Meals are often hearty, like Jollof rice (Ghana/Nigeria), Egusi soup (Nigeria), Waakye (Ghana), Domoda (Gambia’s peanut stew), and Benachin (Gambia’s one-pot rice). These dishes are nutrient-dense but calorie-rich due to ingredients like palm oil, starchy bases (yam, cassava), and protein additions like beans, fish or meat. For instance, a large portion of pounded yam (Nigeria) with excess soup can easily exceed 600 calories, while a modest, mindful serving might stay closer to 400. Portion control helps bridge this gap.
A 2017 study in Obesity Reviews found that reducing portion sizes by 20–30% led to weight loss without drastic dietary changes. For example, pairing half plate of Jollof rice (instead of one (1) or full plate) with grilled chicken and fiber rich green vegetables or bitter leaf (a popular vegetable in Nigeria and Ghana) can cut calories while keeping you full longer. Fiber, abundant in local veggies like ugu (pumpkin leaves), garden eggs, and ayoyo (Ghana’s sorrel leaves), slows digestion, stabilizes blood sugar, and reduces overeating urges.
However, portion control alone has limits. A 2019 study in The American Journal of Clinical Nutrition noted that people who paired portion control with whole, minimally processed foods lost more weight than those who ate smaller portions of processed meals. For example, choosing moin moin (steamed bean pudding from Nigeria) over fried akara (bean cakes) amplifies benefits, both are made from beans, but steaming retains nutrients and cuts unhealthy fats. Similarly, opting for tapalapa bread (whole grain Gambian bread) instead of refined white bread boosts fiber intake, enhancing satiety.
Physical activity also plays a role. West African lifestyles traditionally include walking, farming, or dancing, which complement portion control by burning calories and preserving muscle mass. Without movement, aggressive portion cuts risk muscle loss and metabolic slowdown.
RD, LD Gloria Esi Mensah
MyHealthCop Certified Dietician.
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