Limiting your food serving sizes is a simple way to control calorie intake and lose more weight. Below, I'll give you some rules of thumb to help you remember appropriate portion sizes for different types of food.
By "portion size," I mean how much of the food is on your plate, regardless of the type of food. Even with healthy foods, you can overeat on calories by eating portions that are too large.
I've described the serving sizes below using familiar objects rather than standard units of measure. Take a moment now to memorize these.
That way you can quickly check your portion sizes from now on without the need to use measuring cups, scales, etc.
To lose weight faster, control your portion sizes
using the guidelines below.
Potato, yam (1 serving) - size of your fist
Beans, peas, brown rice, pasta (1 serving) - size of your fist
Fruit or vegetables (1 serving) - size of your fist
Chips or pretzels (snack serving) - a rounded handful
Milk, yogurt (1 serving) - size of your fist
Whole-grain bread (1 serving) - one slice of bread
Ice cream (1/2 cup) - tennis ball
Pancake, waffle - size of a CD
Peanut butter (1 tsp) - tip of your thumb
Olive oil (1 tsp) - tip of your thumb
Cheese (1 serving) - size of your whole thumb
1 oz of meat, fish, poultry - size of a matchbox
1 cup lettuce - four leaves
In the United States and other countries, the average food serving size is much larger than it used to be. At restaurants and in homes, people simply have too much food on their plates.
Whether eating out or cooking for yourself, use the handy rules-of-thumb above to verify your portion sizes are appropriate.
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