Knowing your portion sizes is very important when it comes to keeping track of your macros. Like we mentioned before, scales will be unavailable while eating out with friends so it’s important to have a basic understanding of what you’re eating. Below you will find basic serving sizes and their “eyeball” equivalent in order to best help you while eating out, etc.
Meats – 3 oz. of meat is about the size of the palm of your hand.
Fish – 3 oz. of fish is about the size of your checkbook.
Butter – 1 tsp. of butter is about the size of a postage stamp.
Greens (Salad, Spinach, etc.) – I cup of greens is about the size of your fist.
Cheese (yum) – 1 oz. of cheese is about the size of a domino.
Cereal (YUUUMMM) – 1 cup of cereal is about the size of a tennis ball.
Baked Potato – 1 med. baked potato is roughly the size of a computer mouse.
Condiments – 1 tbsp. is about the size of a poker chip.
Peanut Butter – 2 tbsp. of peanut butter is about the size of a golf ball.
Pancakes and Waffles – 4” diameter is roughly the size of a CD (are those even used anymore?).
Fruit – 1 cup of fruit is about the size of a baseball.
Ice Cream – 1/2 cup of ice cream is close to the size of two ping pong balls.
Nuts – 1 oz. nuts is pretty close to the size of a Dixie cup.
Oils – 1 tsp. of oils is roughly the size of 1 die.
You don't HAVE to memorize these because there's this thing called "Google" that you have on your phone. But since you're polite and don't use your phone at the table, perhaps keeping these in mind is a good idea :).
Now that we've gone over flexible dieting, measuring your food, and serving sizes, let's get into the final part of your nutrition protocol.
NEXT: - Basic Guidelines --->