You do not have to weigh the food and get tired over the plate with the calculator. See some simple ways to choose the right amount of food and control your diet effortlessly.


Eat less salt, vegetable hardened fat, trans fat, fast food, saturated fat, sugar and products containing it, white flour products.

So avoid sweets, confectionery, salty snacks, white bread, sweetened drinks.


Eat more fruits, vegetables, healthy oils, lean protein, marine fish, defatted dairy products, whole grains.


Go on smaller plates. At present, in restaurants, and often in homes, we use plates larger than it was in the times of our parents and grandparents’ youth. And a larger plate tempts you to put more food on it. If the rule “you do not get up from the table in your home until the plate is empty, and you are still using it, you run the risk of eating too much. Therefore, the use of smaller plates can be very helpful – you eat less!

Go starters. In the restaurant, eat a salad or soup. At home you can eat an apple. Only after the appetizer sit down to eat the main course. Remember that you can order half portions in the restaurant, which will protect you from overeating.

Eat healthy. Every day, try to eat 1.5-2 glasses of fruit, 2.5-3.5 glasses of vegetables, 250 g of cereal products, including half of whole grains, 3 glasses of dairy products (skimmed), 140-180 g of protein products (meat , legumes), 5-7 teaspoons of oils, including fat contained in nuts and sea fish, which are worth eating not less than 225 g per week. How to assess whether you meet these requirements? It’s not that difficult.


Rate the portion size. Remember the size of a computer mouse, dice, tennis ball, deck of cards, a CD.

The size of a computer mouse is equivalent to one glass of vegetable.

Broccoli, berries – their one serving (glass) corresponds to the size of a fist or tennis ball. Leafy vegetables (lettuce, spinach) – one portion corresponds to the size of two fists or two tennis balls.

The amount of pasta, rice and breads the size of a tennis ball is 25-30% of the daily demand for cereal products. Waffle or pancake compact disc also satisfies 25% of daily demand for cereal products.

The amount of yellow cheese corresponding to the four dice is the equivalent of 1 glass of dairy products.

A steak, cutlet with the size of a deck of cards is half of the daily protein requirement.


Useful information

A handful of potato chips (20 pieces) contains 150 kcal and 2 teaspoons of oil.

Ice cream ball – 88 kcal, a glass of ice cream – 285 kcal and 3 teaspoons of cured fat

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