Measuring serving sizes without a scale can be really helpful, especially if you want to control how much you eat. Here are some simple ways to estimate servings that work well in everyday cooking.

1. Compare Food to Everyday Things
One easy way is to think of food sizes by comparing them to common objects. For example:

• A fist: A serving of vegetables is about the size of your fist.
• A palm: Protein, like chicken or fish, should be the size of your palm (not including the fingers).
• A cupped hand: Use this for measuring carbs, like rice or pasta.
• A thumb: Healthy fats, like nut butter or cheese, should be no bigger than your thumb.

2. Use Measuring Cups and Spoons
If you don’t have a scale, measuring cups and spoons can help a lot. They can be more accurate than just guessing.

• 1 cup: Good for grains, salads, or soups.
• ⅓ cup: Works well for things like nuts or granola.
• 1 tablespoon: Great for small amounts like oils, dressings, or dips.

3. Visual Estimation
Over time, you can get a mental picture of a serving size. For example:

• A typical dinner plate can hold a good balance: half veggies, one-quarter protein, and one-quarter carbs.
• Think of a portion of pasta as about the size of a baseball or orange.

4. Use Your Body for Help
Your body can give you good clues about portion sizes. Usually, your plate should be colorful and balanced:

• Half of the plate should be filled with vegetables or fruit.
• One-quarter should have lean protein.
• One-quarter should have whole grains.

5. Learn as You Go
Another tip is to measure a serving size at home and then remember it when you’re cooking. For example, after measuring a cup of quinoa once, I know to just scoop it next time.

In the end, it’s all about getting into the habit of knowing how much we eat and balancing it with what our bodies need. With a little practice, you’ll feel more comfortable with these simple measurements, making portion control much easier and more manageable!