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  1. Remember, you don’t have to eat everything on your plate. Your goal is to eat a healthy portion, not to clean up the plate. It’s better to waste some food than to gain excess weight and harm your health. 
  2. Use a smaller dish and you will not be so inclined to eat quickly. A smaller dish means less room for food so it will control your portion size for you. Do not keep food in front of you; it’s too easy to reach it. You will be less inclined to get seconds if you have to go to the kitchen for extra food. 
  3. Eat plenty of fruits and vegetables. Raw tomatoes, carrots, peppers, and apples have few calories and lots of nutrients. They are good for your health. Also, they are ideal snacks. 
  4. Eat slowly. Take your time and chew each bite completely. Enjoy your meal. Put your fork or spoon down after every bite. 
  5. Plan your meals ahead. This will help you make healthier choices. Keep a food diary and write down when, what and where you eat, also your level of hunger and why. 
  6. Read food labels. On packaged foods, read the number of servings per package first. Never eat directly out of the bag or box. Put the food on a plate and eat just one serving at a time

Portion size Translations:

  1. Vegetables or fruit are about the size of your fist.
  2. Pasta is about the size of one scoop of ice cream.
  3. Meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the fingers).
  4. Snacks such as pretzels and chips are about the size of a cupped handful.
  5. Apple is the size of a baseball.
  6. Potato is the size of a computer mouse.
  7. Bagel is the size of a hockey puck.
  8. Pancake is the size of a compact disc.
  9. Steamed rice is the size of a cupcake wrapper.
  10. Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base).


Click this link to for more information on portion sizes of common foods: Ritual Health Portion Guide

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