Bust out your measuring cups folks! It’s time for a little reminder on serving size!
I’m all for intuitive eating, and not really measuring out your food. But when people come to me and say “hey, I don’t know what I’m doing wrong, I’m eating all the right things!” I often check out their serving size. Especially when it comes to pasta and grains.
It took me a long while to learn, but now I can eyeball my serving sizes. When I first started out learning more about nutrition, I saw that I was taking 2 to 3 times more than what I thought I was!
Here is a quick guide on serving size for foods that mostly don’t come with a label to tell you what a serving size is:
Leafy greens – no cap – you know how I feel about getting in your leafy greens!
Veggies – 1 -2 cups
Grains – ¼ cup to ½ cup
Pastas – ½ cup
Meats – 4-6 oz
Where I see the biggest change in people is when they measure out grains and pastas. Who doesn’t love a big bowl of rice or pasta at the end of the day?
Measuring out 1/4 to a 1/2 cup of rice initially seems a little depressing to look at. So “beef” up your bowl with as many veggies and leafy greens as you can! Try making a veggie full stir fry and add in your rice or grain last. Same with pasta, make a beautiful veggie or meat sauce (which would also be full of veggies, right?) and add in the pasta last. Over time, you’ll find that you are used to your new amount of rice/pasta/quinoa, and you will feel so much better! No food is “bad” per se, but measuring out a few things helps you find more balance in my view.
You don’t have to measure forever, just do it for a week or two and feel the difference!