Most food plan and health specialists advocate limiting serving sizes to anybody who desires to shed some pounds. And measuring your meals is one of the simplest ways to do this.
However what’s an correct measure? Serving sizes, as an illustration, are a normal measure of meals, in cup or gram weight. That doesn’t essentially imply the identical factor as portion dimension, which is the quantity of meals you’re taking in your plate.
What you should concentrate on is portion dimension. Right here’s how:
- One portion of uncooked greens or fruit equals the dimensions of your closed fist.
- ¼ cup cooked greens is equal to the dimensions of a lightweight bulb.
- 100 g of complete fruit or 2/3 cup dahi is identical dimension as a tennis ball.
- ¼ cup of dried fruits is equal to the dimensions of an egg.
- 25 g cheese is the same as a pair of cube.
- 85 g potato is the dimensions of a pc mouse.
- 1/3 cup rice is what suits in a muffin liner.
- 1/3 cup pasta might be collected in an ice-cream scoop.
- 1 tsp butter is the dimensions of your fingerprint.
- 1 tbsp nuts the dimensions of your thumbprint.
- 100 g of meat, hen or fish is identical quantity as two eggs.
Different simple tips that may assist you to monitor portion sizes are:
Share your meal
At a restaurant, order particular person appetizers and break up the principle course. Should you’re out with 4 folks, share one dessert.
Don’t clear your plate
You’ll be able to’t management the portion sizes at a restaurant, however can preserve a test on what you eat. Eat solely eat half of what’s served and bag the remainder to get pleasure from as a second meal.
Swap your dinner set for smaller plates
At dwelling, serve your meals on smaller plates. Your plate will look full, however you’ll be consuming much less.
Skip second helpings
Eat one plate of meals and don’t return for extra. Wait 5-10 minutes and see in case you are actually hungry; solely after, serve your self extra.
