What exactly is a good portion size? Do you know? Well lots of people don’t and it’s hardly surprising when portion sizes have changed considerably over the last 30 years. It’s no wonder why then we eat several hundred extra calories more a day on average than we did decades ago. If you want to know how much you’re eating try this experiment. Pour a typical cereal, then measure the amount in your bowl. How does it compare to the recommended serving size on the label? You get my drift yeah? No need to fret though because by making some changes you can be in total control of your portion sizes.
Use smaller dinner plates and bowls
A standard dinner plate was 10 inches in diameter 30 years ago but many are now 12 inches which has the capacity to lay on a whopping 40% more food on it. So maybe it’s time to invest in a smaller dinner set.
Cupful of vegetables
We all know vegetable are good for you, but how much is a portion? Well a cup of veggies or fresh fruit should be about the size of a woman’s fist.
(small) Rounded handful of crisps
If your tucking into a large 200g bag of Doritos or other crisps on the odd occasion, then the size should be no bigger than a small rounded handful – that’s about a half cup measure.
You should aim to eat protein with every meal. The palm of your hand – minus your fingers is about one size of meat, fish or poultry.
All those bags of crisps and sweets to share really are encouraging bad habits. We all know that once that bag is open, there is no way that the resealable tag is going to be placed back on. So either buy smaller snack packs or to save money buy in bulk but make up smaller serving sizes and put into individual snack packs. This will work out cheaper.
Dried fruit as well as nuts are nutritious and provide you with essential vitamins and nutrients. But beware you don’t overload on them as they are also packed with calories. A serving size is a quarter cup – about the size of a golf ball or a large snack.
A tennis ball cut in half is about one half cup of potato, pasta, or rice. And if you have room for ice-cream than the serving size should be no bigger than this tennis ball half either.
It’s easy to overdo the peanut butter if you’re an addict like me. But a tablespoon – the size of a thumb – is all you need for a sandwich or your crackers.
Four dice adds up to about an ounce of cheese which is one serving. if you want the cheese to go further try grating it and sprinkling it onto your favourite dishes.
Go on get back in control and see that weight drop off!