As you know, one of the main causes of excess weight is overeating, and all dietary tips agree on eating often, but in small portions. But how to understand which portion is small?
Pick your recipe
Serving and hand size
The easiest way to determine the size of a serving is by hand. For example, the volume of protein dishes (meat, fish, cottage cheese, scrambled eggs) should approximately correspond to the size of your palm without fingers. Now open your palm and spread your fingers as wide as possible - this is the size of your portion of vegetables. Then squeeze your hand into a fist - it corresponds to a portion of carbohydrates (cereals, pasta, mashed potatoes).
If you choose fruit for a snack, it should also fit comfortably in the palm of your hand. Have you decided to spread butter with bread? Cut a piece the size of the phalanx of one finger.
One serving is …
It is very convenient to calculate the portion size using conventional kitchen volume measures - a spoon and a glass. It would also be nice to have a kitchen scale available.
1 serving of carbohydrates is:
- 10 tbsp. spoons whole grains muesli
- 4 tbsp. spoons of boiled pasta
- 3 tbsp. tablespoons of boiled rice or couscous
- 2 small potatoes
- 1/2 whole grain bun or pita
- 1 slice of bread
1 serving of proteins is:
- 150 g cooked fish or seafood
- 150 g soy dishes
- 80 g cooked beef or pork
- 90 g cooked chicken
- 2 eggs
- 4 tbsp. spoons of cooked beans
1 serving of fat is:
- 2 tbsp. spoons of sour cream
- 1 dessert spoon of vegetable oil
- 25 g nuts or seeds
1 portion of dairy products is:
- 200 ml of milk
- 125 g of yogurt or kefir
- 25 g hard cheese
- 60 g of cottage cheese
1 serving of fruit is:
- 1 medium-sized fruit (apple, orange)
- 2 small fruits (kiwi)
- 1 large piece of melon or watermelon
- 1 cup berries
- 1 tbsp. spoon of dried fruit
- 150 ml juice or smoothie
