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portion sizes

Knowing your portion sizes is really important in general, and especially if you’re trying to lose weight. Read our guide on making sure you only have one serving instead of three!

One serving of meat is roughly around the size of a deck of cards, so don’t go overboard!

Pasta and Rice
Particularly tricky to get right since it swells when you add water, but generally you should give about one cup (or the size of a tennis ball) of dried pasta or rice for one serving.

Peanut Butter
This delicious spread is full of protein, but a little goes a long way. About two tablespoons should do for one serving.

About half a cup of veg will amount to one serving.

Baked potato
If you want something healthy, a baked potato about the size of your computer mouse is the perfect option.

It’s easy to just keep eating more and more cheese, but if you want to stick to the serving suggestions, you should only eat one and a half ounces (about the size of your thumb).


No matter how devoted you are to weight loss fads, the only way you can truly maintain a healthy weight is if you follow a balanced diet.

Since it isn’t always easy, here are a few ways you can make some tiny adjustments to your eating habits:

Listen to your body
Try not to eat out of boredom. Instead, listen to your body and eat when you’re hungry.

Don’t skip meals
When you skip a meal during the day, you compensate for the missed meal and this causes you to overeat. Instead, eat regularly throughout the day.

Cut down
Instead of filling your plate, cut down on your portion sizes and add some variety to your meals.

Plan ahead
When you plan your meals a week in advance, it ensures you get a good mix of different foods and nutrients in your diet.

Be patient
Make small changes as you go along and you will eventually see the changes in your body. Rome wasn’t built in a day!