You are encouraged to use a scale but if you are eating away from home, there are some visual that will help you picture what a healhy searving looks like.
Divide your plate in half... then divide one half the plate in half again.
The original half plate section - veggies... the quarter plate sections should hold the protein and startch.
Other visuals:
3 oz of protein - about the size of a deck of cards
Bread = CD Jewel case
Baseball = small fruit
Size of your fist = Fruit or rice
4 dice = serving of cheese
Ping pong ball - Picture this as the size of healthy fat, like peanut butter or cream cheese
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