You have decided to eat more mindfully and stick to appropriate portion sizes but who always has access to a scale and measuring cups at work or out to dinner.
You’re out to dinner and the food comes. You’re looking at the plate of food and trying to figure out how much is being served in order to stick to the calories and serving sizes to stay within a healthful meal plan.
3 to 5 TIPS/STEPS TO ADDRESS THIS:
Visualize these objects to give you a quick rule of thumb of how much you are consuming:
Three ounces of meat or poultry is equivalent to one deck of cards
Three ounces of grilled, baked fish is equivalent to a checkbook
One ounce of cheese is equivalent to a matchbook
½ cup of pasta or rice is equivalent to a light bulb
One serving of fruit is the size of a baseball
One cup of raw or cooked vegetables is equal to the size of a baseball
½ cup or two tablespoons is the size of a golf ball
Commit to memory or jot down the serving sizes of these objects
The success of any meal plan starts with being mindful of serving sizes of foods being consumed
It’s always best to do the actual measurements when preparing meals for better accuracy