One of the key ways to reaching your health goals is to maintain portion control. Most of us tend to underestimate portion sizes which then could lead to weight gain. I recommend when you are at home start looking at nutrition fact labels to identify serving sizes and use your measuring cups, spoons, and scale to help you recognize what you are eating. For example, filling a measuring cup with the proper sized portion of vegetables, rice, etc. and then emptying it onto a plate will help you learn what these serving sizes look like. However, the question remains what do you do when you are out to eat or eating in the cafeteria? The best way to eyeball portion sizes is to use visual images. Here are a few examples:
- Vegetables or fruit is about the size of your fist or a baseball
- Meat, fish or poultry is the size of a deck of cards
- Snacks such as pretzels and chips is about the size of a cupped handful
- Potato is the size of a computer mouse
- Bagel is the size of a hockey puck
- Pancake is the size of a compact disc
Check out http://www.webmd.com/diet/healthtool-portion-size-plate to give you more examples of visual images to help with portion control.