If your portions get too large, your diet can be thrown off balance.Many people use a food scale or measuring cup to be more accurate with portion control.It's not realistic to make a food scale every time you eat.You will need to estimate what the portion size looks like.There are a few tricks you can use to help you estimate portion sizes.
Step 1: Measure your serving to your hand.
You can estimate portion sizes by using your hands.Even if you're at a fancy restaurant, it's convenient to use it as a measuring tool.Measure out portions first and compare them to your hands to get an idea of what they should look like.2 cups will fit into your hands if they were cupped together.It should be the size of your meal.The fist is equivalent to 1 cup or 8 ounces.If you have large hands, your fist could be more than a cup.The size of a cupped palm is 1/2 cup.It's about the size of your palm.It's the size of the tip of your thumb.It's the size of the tip of your finger.
Step 2: Think about the sporting items you like to own.
If you have larger hands or want to use other objects to give you a better visual of portion sizes, try using some of your favorite sporting items.2 cups is the size of a softball.A baseball is the size of a cup.The size of a tennis ball is 1/2 cup.It's the size of a golf ball.The 4 dice are the size of 1 oz.
Step 3: You have to divide your plate.
The plate method can be used to help you see what portion sizes you should eat and how they should fit into your meal.A quarter of the plate should be reserved for foods that are low in calories.A quarter of the plate should be used for food made from corn.Half of the plate should be used for fruits and vegetables.Fruit should make up less than half of the plate.It should be about a quarter of the plate.Vegetables can be the entire half of the plate.
Step 4: Measure out some portions.
If you want to improve your ability to estimate a portion, portion it out at home.Use measuring cups and a food scale to measure out various types of food portions for your meals for one week and pay attention to what the portions look like.Measure out portions for a day each week to make sure you know portion sizes.
Step 5: You should aim for 3-4 ounces of foods.
The food groups have their own recommendations on portion size.Measures and portion control are still needed for nutrition-based foods.If you're measuring or eyeballing food, aim for about a 1/2 cup portion per serving.If you're estimating the portion size, it will be about the size of a deck of cards, a palm full, or a checkbook.One and a half to two eggs is a serving for 3-4 ounces of chicken, pork or fish.Nuts are higher in fat and come with a smaller serving suggestion.If you're eating nuts, measure out 1 ounce of nuts per serving.Adults should aim for about 3-4 ounces of food each day.
Step 6: A serving of dairy contains 1 or 2 cups.
A high amount of milk is a food group.There are different serving size recommendations for dairy products.There are different serving sizes for diary based food.Between 1-2 cups of other forms of dairy products should be measured.The serving size is 1 cup.The serving size for cottage cheese is 2 cups.The serving size for cheese is 2 ounces.One cup of yogurt will be the size of a golf ball, or a CD for a slice, if you're estimating the portion sizes.Adults should aim for 3 cups of dairy a day.High fat dairy options, such as ice cream and butter, are not included.
Step 7: There is a cup of vegetables.
Vegetables are low in calories and high in vitamins and fiber.These foods are very healthy, but you still need to estimate your portion sizes.Vegetables are divided into two groups.It's a good idea to estimate 1 cup for vegetables and 2 cups for leafy green vegetables.Vegetables that are dense should be measured at 1 cup.If you're going for salad greens, you should measure out 2 cups per serving.Adults should aim for 3 cups of vegetables a day.
Step 8: About 1/2 cup of fruit is what you should get.
Like vegetables, fruit is a very healthy group.They are lower in calories but still need to be portion controlled.Depending on what form the fruit is in, there are a few ways to measure it.If you have a whole piece of fruit, your portion will be 1/2 cup.It should be about the size of a tennis ball.The portion is smaller if you have dried fruit.The higher sugar dried fruit is the result of the water being evaporated from the fruit.A quarter cup is the portion size for dried fruit.This is about the size of an egg.Adults should aim for 2 cups of fruit a day.
Step 9: Aim for 1 ounce of grains.
Depending on the form of the grains, there are a few ways to measure them.When estimating portion sizes, make sure you account for what you're eating.You don't want to eat more than 1 oz of grains per serving.If you're eating rice or pasta, your portion size will be about 1/2 cup.If you're eating pasta, you want to eat a 1/2 cup serving which is about the size of a tennis ball.You want to go by ounces if it's uncooked.Other 1 oz serving examples include a slice of bread, 1/2 of an English muffin, or a cup of oatmeal.Adults should aim for about 4-7 ounces of grains each day.
Step 10: It's a good idea to eat a little of added fat.
Fats come with recommended portion sizes.Fats are high in calories.It's recommended to have no more than 6-7 ounces of fat a day.The portion size of fats are given in grams.There are 3 units of liquid per unit.If you are going to serve olive oil over a salad, you should serve it in the recommended serving size.If you were going to spread mayonnaise on your sandwich, you would need one serving.This is the size of your thumb.
Step 11: Find food labels.
If you want to focus more on portion sizes, you need to go beyond just estimating portions.serving information can give you additional guidance on how much to eat when you're shopping or eating packaged goods.The nutrition fact panel and ingredient list will be on the side of the product.You can find the serving size information here.Look at the nutrition label of your food product.There is a serving size listed on the label.The serving size will be provided by the label.The measurement might be ounces or pieces.The serving will be listed in a gram amount.The entire package or container will be listed on the label.If you need to look at a serving, this is helpful.It might be easier to guess what a third of the tub is than it is to remember what the first cup looks like.
Step 12: Use smaller utensils.
If you're new to estimating portion sizes, it can be difficult.If you use a large plate, it can make portion sizes appear smaller than they are, which can lead to more inaccuracies in your estimation.Studies show that if you eat off of a large dinner plate, you're more likely to over eat.It looks like there is less food on a bigger plate.The extra space on the plate can trick your eyes, even if you're using your fist to estimate portion sizes.You can use a salad plate instead of a dinner plate.They're small and can make a serving look larger than it is.
Step 13: Pre-packaged food is good.
Pre-packaged items are an easy way to make sure you're sticking to your portion size.The store can do the work for you.Purchase more pre-packaged or individual items if you have difficulty estimating portion sizes.They are pre-portioned for your convenience.Purchase the individual yogurt cups instead of buying a larger container of yogurt.No estimating is required.You could buy pre-sliced cheese instead of buying cheese in a block.They're in the correct portion size.Not all pre-portioned items have one serving.The nutrition panel should be checked to see how many calories are in a container.If it's more than one, you should eat more.
Step 14: Measure the dishes and cookware.
Measuring your food can be difficult and frustrating.It's easier to do the work one time.If you have bowls, cups or silverware that you use on a regular basis, you can measure them ahead of time to know how much they hold.Measure out your ladle if you love soups.You can ladle a 1/2 cup.If you give yourself two ladles of soup, your total serving will be about 1 cup.Measure out your to-go or tupperware containers if you bring lunch to work on a regular basis.It's possible that you have a big tupperware for your salads.Take the number of cups of salad you think fit in there.
Step 15: The restaurant items were split.
When you're eating out, you will need to estimate a portion size.Most people don't bring scales or measuring cups, so estimating will be important.Most restaurants serve large portions of food.Many people are ordering an entree and dessert.The portion size of the meal is too large.Start splitting items to cut down on the big portions.If you split an entree, you'll get closer to an appropriate serving by cutting down the portion size.You can also order an entree for your main meal.Appetizers are usually closer to a normal portion size.You can order items a la carte.A grilled chicken breast can be ordered on top of a side salad.