How to have perfect portion sizes without measuring

Here’s a great tip for filling your dinner plate (which should be about the size of a frisbee): 

  1. Fill half your plate with fruits and/or vegetables.  The most healthy ways to prepare fruits and vegetables is to cook them as little as possible.  Cooking them usually takes out a lot of the nutrients.  However, steaming and stir-frying veggies are good options whenever you’re not eating them raw.  Also, avoid heavy sauces that add a lot of unnecessary calories. 
  2. Next, fill 1/4 of your plate with a whole grain/starch like brown rice. 
  3. Finally, fill 1/4 of your plate with a protein.  Meat, beans, or dairy are perfect choices.

Other tips: 

 3 oz meat = 1 deck of cards

1/2 cup of starch = palm of your hand or ice-cream scoop

Using this tip should help you to avoid over-eating both at home and in restaurants.  Most restaurants serve you 2 to 3 times what you need, so it’s not a bad idea to ask for a box with your meal, and then go ahead & put food in the box before you ever start eating.  This will prevent you from eating more than you really need – plus you will have left-overs for another meal (or two).  This is a great way to be calorie-conscious and budget-conscious.

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