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I bought an electric food scale with a good sized removable surface that is easy to wash. The scale stays on the kitchen counter, Instead of estimating I weigh my portions. This has really helped with eating the right serving size and getting an immediate visual of how much common foods weigh. Now when I eat out I have that image in my head and it keeps me on target.
Weighing your portions with a good scale really helps me with portion size. A lot of foods will list a serving as say 3/4 of a cup and then tell you 140 grams. I was surprised how many foods where the grams and cup size don't match. Some foods settle (cereal) and if you use a cup measure you may be eating more than you think! This is also very helpful with protein servings (chicken, steaks etc...)
Get a good scale (I have a Salter) that will allow you to reset scale to 0 when you put container on scale or after adding food, so that you can add another food, handy when you are say adding dressings to a salad.
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