Most food regimen and health specialists advocate proscribing serving sizes to anybody who needs to shed extra pounds. And measuring your meals is one of the best ways to do this.

However what’s an correct measure? Serving sizes, as an example, are a typical 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 it’s worthwhile to give attention to 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 might 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, rooster or fish is similar quantity as two eggs.

Different straightforward tips that may provide help 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 preserve a verify on what you eat. Eat solely half of what’s served and bag the remaining to get pleasure from 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.

The holder of a Bachelor’s Diploma in Naturopathy and Yogic Sciences, Dr. Priyanka has greater than 7 years of expertise within the subject of well being and wellness. At the moment serving as a Sr. Nutritionist at HealthifyMe, she makes a speciality of Weight Administration, Way of life Modifications, and PCOS, Diabetes, and Ldl cholesterol Administration. Along with being a Nutritionist, Dr. Priyanka can be a Health Fanatic and a licensed Zumba teacher. A robust believer in maintaining a healthy diet, she is definite that the proper of motivation may also help a person work wonders of their lives.