Most weight-reduction plan and health specialists advocate proscribing serving sizes to anybody who needs to reduce weight. And measuring your meals is the easiest way to do this.
However what’s an correct measure? Serving sizes, for example, 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 are taking in your plate.
What it’s essential give attention to 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 matches in a muffin liner.
- 1/3 cup pasta will 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 straightforward tips that may assist you to monitor portion sizes are:
Share your meal
At a restaurant, order particular person appetizers and cut up the primary course. When you’re out with 4 individuals, share one dessert.
Don’t clear your plate
You’ll be able to’t management the portion sizes at a restaurant, however can maintain a verify on what you eat. Eat solely eat half of what’s served and bag the remainder 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.
