It can be time-consuming to measure out every portion of food you eat, however there are some simple ways to know that you are eating/drinking an accurate serving size. Measure out foods/drinks like cereal, pasta and wine to determine the exact serving size for a week or so until you are good at eyeballing the portion you are choosing to eat. A one-quarter serving size of walnuts looks significantly different in a woman’s hand than a man’s big hand. Practice measuring portion sizes of the foods you eat.
Some suggestions from MedlinePlus.com include:
- 1 cup of chopped raw fruits/vegetables-woman’s fist or a baseball
- One medium apple/orange-tennis ball
- One-quarter cup of dried fruit/nuts-golf ball or small handful
- 1 cup of lettuce-four leaves (Romaine lettuce)
- One medium baked potato-computer mouse
Once you have your accuracy down, use the same containers (i.e. bowls, glasses, plates, hand:) when you are preparing foods for meals/snacks. A one-cup serving size of Grape-nuts (with a teaspoon of cocoa nibs:) looks much different in two different shape/size bowls. Remember that the portion you choose to eat/drink may not be the same as a serving size. If I choose one large apple I will be eating more that one serving of fruit!