One of the biggest mistakes we make when mealtime comes is overeating.
You have probably heard that the ideal portion is "half a cup of rice" or "150 grams of meat," but realistically, it is often impossible to measure or weigh all the food we eat, mostly because it can be impractical when being away from home or a controlled-food environment.
Using objects as reference helps us to have a visual idea of the amount of food we should be eating. let’s remember that the “usual” portions you see on the internet are not the same portions as you should be eating. Following Dr. Esquerra and Dr Wilhelmy's instructions can be easily achieved if you follow this simple technique:
Protein (3 ounces of meat, fish and poultry ) = Full deck of playing cards.
Vegetables (1 cup of salad greens) = 1 Tennis ball.
Fruit (1/2 cup of fresh fruit) = 1⁄2 of a baseball.
Medium piece of fruit = a baseball.
Grains (1/2 cup of cooked rice, pasta or potato) = 1 hockey puck.
Dairy and cheese (1-1/2 ounce cheese) = 2 wine corks.
Peanut butter (2 Tbsp.) = 1 golf ball.
Fats (1 teaspoon butter or spread) = 1 bottle cap
Remember that being aware of what you eat is a very important part of your weight loss journey. You’ll know what to order if you go out and keep track of your ideal portions.
Mexicali Bariatric Center is lead by Dr. Antonio Esquerra and Dr. Rodolfo Wilhelmy and together they have performed more than 7,500 bariatric surgeries with the best long term results in Mexico.
