To help with portion control use measuring cups to determine how much your favorite bowls actually hold. I have several tupperware-like containers that I have measured to ensure that they only hold a cup -- I fill with fruit to nibble on throughout the day
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Use a measuring cup and water to determine the capacity of each of your bowls so you can portion fruits, rice, etc. without using a measuring cup each time. It they are all very large, pay attention to the fill level for 1/2 c. and 1 c. for future reference.
Cereal portions are a lot smaller than the bowls we eat out of! When I have actually measured out the serving sizes, they are so small I end up deciding to double it--not like I need the calories! An easy fix is to pour the milk into the bowl first. The cereal seems to settle into an empty bowl, but if the milk is already there, the bowl appears more full, and that makes it easier to accept the portion size as a decent meal.
I have a pretty blue bowl that is just a little larger than a one cup measuring cup. i use this bowl to prepare and eat food and under nutrition i list the calories for eating my favorite things in that bowl. so i can just grab it - fill it - and log it real quick. the bowl is special and pretty so its fun to use plus it makes portioning painless.
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