We often eat more than we think. However, these small daily excesses make the big pounds at the end of the year. When we know that only 90 calories (= 1 apple or 1 yogurt) more per day results in 5 extra pounds at the end of the year, portion control is the key. But how to do it ? To eat at home, either you have the eye, or you buy ready-made portioned portions. Either you weigh everything once and for all, for a week, and you will thus visualize what represents a steak of 120 g or 100 g of potatoes. Either you use free applications on your Smartphone to view the dishes and better understand the size of what you swallow in relation to the recommended size. Either you use this efficient and simple measuring tool: your hand.
1 serving corresponds to …
Green vegetables (salad, zucchini, spinach …) = 1 clenched fist
Fruits = 1 clenched fist
Fish, meat, omelet … = 1 palm
Dried vegetables = 1 full palm, in width and height
Bread, wholegrain rice, wholemeal pasta, breakfast cereals (muesli, oatmeal) = 1 palm
Light, unsweetened dairy products (yogurt, cottage cheese, cream cheese) = 1 palm
Avocado, almond puree,oil= 1 inch
Nuts, almonds = 2 fingers
