Easy Ways to Measure Portion Sizes – HealthifyMe Blog

But what is an accurate measure? For example, portion sizes 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 fruit or vegetables is the size of your closed fist.
• ¼ cup of cooked vegetables is equal to the size of a light bulb.
• 100 g of whole fruit or 2/3 cup of dahi is the same size as a tennis ball.
• ¼ cup of dried fruit is equivalent to the size of an egg.
• 25 g of cheese is equal to a pair of dice.
• 85 grams of potato is the size of a computer mouse.
• 1/3 cup of rice is what fits in a muffin tin.
• 1/3 cup of paste can be collected in an ice cream scoop.
• 1 teaspoon of butter is the size of your fingerprint.
• 1 tablespoon of nuts the size of your fingerprint.
• 100 g of meat, chicken or fish has the same volume as two eggs.

Other simple guidelines that can help you control portion sizes include:

Share your meal

At a restaurant, order individual snacks and share the main course. If you are going out with four people, share one dessert.

Don’t clean your plate

In a restaurant you have no control over portion sizes, but you do have control over what you eat. Eat only half of what is served and pack the rest to enjoy as a second meal.

Swap your tableware for smaller plates

Serve your meals at home on smaller plates. Your plate looks full, but you eat less.

Skip second servings

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

Dr. Priyanka has a bachelor’s degree in Naturopathy and Yoga Science and has over 7 years of experience in the field of health and wellness. She currently works as a senior nutritionist at HealthifyMe and specializes in weight management, lifestyle modifications and PCOS, diabetes and cholesterol management. In addition to being a nutritionist, Dr. Priyanka also a fitness enthusiast and certified Zumba instructor. She strongly believes in healthy eating and is sure that the right motivation can help a person achieve miracles in their life.