My name is Cortney Shallow with mylifeinbalance.info, and I'm going to go over some ways to determine serving size. The materials that you'll need will be to keep a daily food journal and access to a holistic health counselor. Some ways to control your serving size is to think that when you're cooking for a large group of people, or when you're cooking a casserole dish, that maybe you can eat on for the whole week, maybe it's a good idea for some people to go ahead and divvy up that casserole dish into smaller portions so that you can go ahead and store those in individual containers. You start out by eating a salad. Salads are low in calories. They're going to help fill you up. Most of the time, salads are going to be loaded with all your vegetables, and it's really packed with a lot of nutrients and a lot of water, so eat a salad before eating maybe your main course. Think about those trigger foods. Instead of buying in bulk, maybe buy in individual serving size so that you don't overeat. Or, if you do go for a bag of potato chips, go ahead and split up that bag of potato chips into smaller servings. Keep seconds out of sight. So, instead of your traditional family meal of placing all of the foods on the table, maybe keep the foods off on the counter, so that you really have to second guess yourself before you get up from the table and excuse yourself to go up for seconds. Learn how to eyeball your serving size. For instance, a three ounce portion of meat is going to be about the size of a deck of cards. A one ounce portion of meat is going to be about the size of a matchbook. For your sides, a cup of like your potatoes, your rice, just anything that's starchy on the side, think of a tennis ball or a baseball. That's going to be equal to about one cup of food. Master mini meals and just eat maybe four or five meals throughout the day, so that you're not sitting down to eat one big meal of the day or two big meals of the day, and then those can really get out of hand, and you're so starving by the time you set down and eat, that you have no way to rationalize how much you're putting into your body at one time. Make meat, maybe, your side dish. Fill up on mostly vegetables, and then your whole grains, and then make meat your side dish so that you're not eating that as your main course. Today unfortunately, most plates are made as 12 inch plates and that's really grown from say 20 years ago when the average plate was nine inches. So, just maybe fill your plate with a nine inch plate, like a salad plate instead of an actual dinner portion size plate that is at standards these days, when really we know that it should be a lot smaller than it was at tone time. And those are some steps you can take to determine serving size.
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