Awareness about nutrient-rich food has increased in America, but still, people are continuously increasing the portion of their plates. People do not know how many calories their plate has when they are sitting in a restaurant for eating food. The additional chips and bread seem hugely proportionate than the balanced meal one should usually have. Cups, ounces, nutrition labels are all the size of serving that assist in consuming packaged food. If you want to assess how much you are eating, then you must have a better track system. Following ideas would help you achieve what you are dreaming. However, you have to keep in mind that these are not the standard and highly accurate ways of measuring the amount of food. The regular 2000-calories diet plan should consist of following items.
- Grains: 6 ounce
- Fruits: 2 cups
- Milk: 3 cups
- Meat/ beans: 5 ½ ounce
If you want to have the more natural approach for measurement, then you can also take help from following an analysis of objects. 1 finger print: 1 teaspoon
- 1 thumb: 1-2 tablespoon of food
- Tip of thumb: 1 teaspoon of meal
- Full palm of hand: 2-4 ounces
- 1 cupped hand: ½ cup of food
- 2 cupped hands: 1 ounce
If you want to have a more easy approach for measurement, then you can also take help from following measurement of objects.
- One Ping-Pong ball: 2 tablespoon
- 1 3-inch diameter baseball: 1 serving of pasta
- One whole egg: ¼ cup
- One dice 1 teaspoon of margarine
- Three dice: 1 tablespoon of cheese
- One golf ball: 1 tablespoon of nuts
- One tennis ball: 1 serving of fruit
- One postage stamp: 1 ounce of oil
- One computer mouse: ½ cup
- One iPhone: 1 Ounce
- 1 deck of playing cards: ½ cup
- One nine-volt battery: 1 tablespoon
- 1 8-ounce carton: 1 whole cup
- 1 4-ounce container: ¼ cup
If still, you think then there, is a need for focusing more on the proportion of your plate then following tips would help you keep limiting the serving size in every meal?
- Do not use large cups and bowls of the meal; rather use small cups and plates for eating food. Start with the little amount of food and eat in a slow manner. Keeping rest of the food on a side where your sight cannot easily point it helps feeling more full.
- Drinking more water during eating time make fills the stomach that reduces the possibility to look on the plate for more spoons.
- Prepare pre-proportioned containers that would direct you to only get the required amount of food from the fridge. A little effort of breaking the large portions in small packages can help you get your goal.
- Take out the food from the packet while eating it for assessing the amount of food you would be consuming.
- Measuring cooked food is also a good strategy.
- Use more vegetables, fruit, and grains in your meal for monitoring your diet.