Why food tracking matters

In the last lesson, we learned how to read food labels, but what if you don't have measuring tools around? That's where "eyeballing" serving sizes comes into play. By the end of this lesson, you'll be able to look at a portion of food and have a good idea of its size. We'll show you how to do it without the need for fancy measuring tools.

Ways to Find Out How Much You Eat:

Here are some tools and methods you can use to find out how much you're eating:

  • Measuring cups and spoons

  • Kitchen scale

  • Food labels

  • Calculator

These tools help you understand the exact amounts of food you're consuming. So, if you have them available, make good use of them.

Using Everyday Objects to Eyeball Serving Sizes:

You can also use everyday objects to estimate serving sizes. Here are some examples:

  • 2 tablespoons = Ping-pong ball

  • 1 ounce of cheese = 4 dice

  • 3 ounces of meat or poultry = Palm of your hand, or a deck of cards

  • ¼ cup = Golf ball

  • ½ cup = Tennis ball

  • 1 cup = Baseball

  • 1 medium baked potato = Computer mouse

  • 1 medium apple = Tennis ball

  • 1 medium waffle = CD

These everyday objects can help you gauge serving sizes when you're on the go. So, even if you don't have measuring tools, you can still keep a good eye on your portions.

Ultimately, you'll want to write down these details in your Malama Food Log. It's like keeping a diary of your meals, which helps you stay on track. Remember, tracking your food isn't about being perfect. It's about being aware. You are now an expert at eyeballing serving sizes! It's another exciting step on our journey to better health and preventing type 2 diabetes.

You can use your hands to eyeball serving size.