Most eating regimen and health specialists advocate limiting serving sizes to anybody who needs to reduce weight. And measuring your meals is one of the simplest ways to do this.

However what’s an correct measure? Serving sizes, for example, are an ordinary 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’re taking in your plate.

What you must concentrate on 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 similar 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 suits 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 similar quantity as two eggs.

Different straightforward tips that may aid you monitor portion sizes are:

Share your meal

At a restaurant, order particular person appetizers and break up the principle 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 remaining to get pleasure from as a second meal.

Swap your dinner set for smaller plates

At dwelling, 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 if you’re 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. Presently serving as a Sr. Nutritionist at HealthifyMe, she focuses on 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 an authorized Zumba teacher. A powerful believer in maintaining a healthy diet, she is definite that the correct of motivation might help a person work wonders of their lives.