Most eating regimen and health specialists suggest limiting serving sizes to anybody who desires to drop some weight. And measuring your meals is the easiest way to try this.
However what’s an correct measure? Serving sizes, as an illustration, are a typical 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 are taking in your plate.
What it is advisable give attention to is portion dimension. Right here’s how:
- One portion of uncooked greens or fruit equals the scale of your closed fist.
- ¼ cup cooked greens is equal to the scale of a lightweight bulb.
- 100 g of entire fruit or 2/3 cup dahi is identical dimension as a tennis ball.
- ¼ cup of dried fruits is equal to the scale of an egg.
- 25 g cheese is the same as a pair of cube.
- 85 g potato is the scale of a pc mouse.
- 1/3 cup rice is what suits in a muffin liner.
- 1/3 cup pasta could be collected in an ice-cream scoop.
- 1 tsp butter is the scale of your fingerprint.
- 1 tbsp nuts the scale of your thumbprint.
- 100 g of meat, hen or fish is identical quantity as two eggs.
Different simple tips that may allow you to monitor portion sizes are:
Share your meal
At a restaurant, order particular person appetizers and break up the principle course. In the event you’re out with 4 individuals, share one dessert.
Don’t clear your plate
You may’t management the portion sizes at a restaurant, however can preserve a verify on what you eat. Eat solely eat half of what’s served and bag the remaining to get pleasure from as a second meal.
Swap your dinner set for smaller plates
At house, 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.
