Knowing serving sizes for foods can actually prevent you from gaining weight. People have a tendency to overestimate the recommended serving size and consequently may eat more than what the body really needs. So what is a serving size anyway? Health professionals, such as dietitian or nutritionist, use "serving size" to refer to the amount recommended by the United States Department of Agriculture (USDA) for each food group. Since you can't carry measuring tools with you everywhere, how can you figure out serving sizes? There is one way that lets you visually estimate a serving size for each food category.
Instructions
1. Grain products such as cereal, pasta, bread, potato and rice are extremely good source of energy, providing you with complex carbohydrates. The most accurate way of estimating serving sizes of grain products is to use a measuring cup. However, it is also the least convenient way. To make it easier to remember how much one serving of grain products should contain, you can use an everyday object. For instance, a compact disc is equal to one serving of waffle or a pancake, a tennis ball is equal to one serving of pasta, a computer mouse is equal to one serving of potato, and a fist is equal to one serving of cereals.
2. Protein and meat are other important sources of energy. One serving of meat or fish is 2 to 3 oz. Again, the most accurate way of knowing how much meat you are going to eat is to use a food scale. Alternatively, you can estimate serving size of meat or fish by comparing its shape to an everyday object. For instance, one serving of meat or fish is equal to the size of your palm (excluding the fingers) or a deck of cards. One egg is equal to one serving.
3. According to the American Cancer Society, eating five servings of vegetables or fruits every day will lower the risk of cancer. This type of food also contains a lot of vitamins and minerals that are vital to many functions of your body. Use the same principle to estimate serving size. Typically, one serving of fruits or vegetables is equal to the size of a woman's fist.
4. Weight the foods that you frequently eat. Put them on plates and memorize what they look like. This is another quick way of helping you to estimate serving sizes.
5. Remember to eat all food groups every day. That include grain products, meat and protein, fruits, vegetables and milk. Each food group supplies different nutrients and compliment each other.
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