Most food regimen and health specialists advocate proscribing serving sizes to anybody who needs to shed pounds. And measuring your meals is the easiest way to try this.
However what’s an correct measure? Serving sizes, for example, are a regular measure of meals, in cup or gram weight. That doesn’t essentially imply the identical factor as portion measurement, which is the quantity of meals you are taking in your plate.
What you want to concentrate on is portion measurement. 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 similar measurement 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 matches in a muffin liner.
- 1/3 cup pasta may 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 similar quantity as two eggs.
Different straightforward tips that may enable you to monitor portion sizes are:
Share your meal
At a restaurant, order particular person appetizers and cut up the primary course. Should 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 maintain a verify on what you eat. Eat solely half of what’s served and bag the remaining to take pleasure in 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.
