Accurately determining how much you are eating is critical when it comes to losing weight or gaining lean muscle.
Under eating or overeating may cause muscle tissue loss or fat gain. A serving isn’t what you happen to put on your plate. It’s a specific amount of food defined by common measurements, such as cups, ounces or pieces.
Here’s How to Estimate Portion Sizes
Learn food weights, measurements and portions by using the examples below and by using a food scale, measuring cups and spoons in your kitchen.
Typical Portion Sizes:
1 ounce of cheese is about the size of 4 dice
1 fruit serving is about the size of a baseball
1 serving (½ cup) of vegetables, pasta or rice ½ of a baseball
3 ounces of cooked meat, fish, or poultry is about the size of a deck of cards
2 tablespoons of peanut butter is about the size of a golf ball or large marshmallow
1 serving (1 cup) of milk, yogurt or fresh chopped greens is a fist
Take time to “eyeball” the serving sizes of your favorite foods.
Start by measuring out single servings onto your plates and bowls, and then remember what they look like.
Avoid serving food “family style.” Prepare plates with appropriate portions in the kitchen, and don’t go back for seconds.
Never eat out of the bag or carton.
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