حوصله ندارم ترجمه اش كنم ولي خوبه بخونيد
UNDERSTAND PROPER SERVING SIZES, AND YOU WON'T GO OVERBOARD ON CALORIES
by Dayna Winter, M.S., R.D.
Even if you eat the right foods, you still have to be mindful of how much you eat in order to drop pounds and keep them off. How do you know you're not super-sizing your servings without hauling out a measuring cup and scale every time you eat? Learn how to "eyeball" what constitutes as a serving. Here are some visual guidelines:
• 1 meat, poultry, or fish serving (3 ounces) is about the size of the palm of your hand or a deck of cards
• 1 cup (2 servings) of rice, pasta, or other grain-based food is the size of a baseball or your fist
• 1 bread serving equals one slice
• 1 cheese serving is about the size of your thumb
• 1 fruit serving is one piece of fruit, or about the size of a tennis ball
• 1 vegetable serving (1/2 cup) is half a baseball
• 1 dairy serving fits in a single-serve yogurt containeru-
1 fat serving is the size of four stacked dimes