Easy ways to measure portion sizes

Dr. Priyanka Marakini

October 26, 2020

Most diet and fitness experts recommend restricting serving sizes to anyone who wants to lose weight. And measuring your food is the best way to do that.

But what’s an accurate measure? Serving sizes, for instance, are a standard measure of food, in cup or gram weight. That doesn’t necessarily mean the same thing as portion size, which is the amount of food you take on your plate.

What you need to focus on is portion size. Here’s how:

  • One portion of raw vegetables or fruit equals the size of your closed fist.
  • ¼ cup cooked vegetables is equivalent to the size of a light bulb.
  • 100 g of whole fruit or 2/3 cup dahi is the same size as a tennis ball.
  • ¼ cup of dried fruits is equivalent to the size of an egg.
  • 25 g cheese is equal to a pair of dice.
  • 85 g potato is the size of a computer mouse.
  • 1/3 cup rice is what fits in a muffin liner.
  • 1/3 cup pasta can be collected in an ice-cream scoop.
  • 1 tsp butter is the size of your fingerprint.
  • 1 tbsp nuts the size of your thumbprint.
  • 100 g of meat, chicken or fish is the same volume as two eggs.

Other easy guidelines that can help you monitor portion sizes are:

Share your meal

At a restaurant, order individual appetizers and split the main course. If you’re out with four people, share one dessert.

Don’t clean your plate

You can’t control the portion sizes at a restaurant, but can keep a check on what you eat. Eat only eat half of what is served and bag the rest to enjoy as a second meal.

Swap your dinner set for smaller plates

At home, serve your meals on smaller plates. Your plate will look full, but you’ll be eating less.

Skip second helpings

Eat one plate of food and don’t go back for more. Wait 5-10 minutes and see if you are really hungry; only after, serve yourself more.

About the Author

The holder of a Bachelor’s Degree in Naturopathy and Yogic Sciences, Dr. Priyanka has more than 7 years of experience in the field of health and wellness. Currently serving as a Sr. Nutritionist at HealthifyMe, she specializes in Weight Management, Lifestyle Modifications, and PCOS, Diabetes, and Cholesterol Management. In addition to being a Nutritionist, Dr. Priyanka is also a Fitness Enthusiast and a certified Zumba instructor. A strong believer in eating healthy, she is certain that the right kind of motivation can help an individual work wonders in their lives.

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