The best way to do that is to pair a smaller portion of noodles with a larger serving of vegetables and protein, suggests Dawn Jackson-Blatner, R.D., author of Superfood Swap. Opt for one handful of cooked noodles, which is about the same size of your fist.
Chris Mohr Ph.D, R.D., is the owner of Mohr Results. He has Bachelor and Master of Science degrees in nutrition from The Pennsylvania State University and University of Massachusetts, respectively. He earned his Ph.D. in exercise physiology from the University of Pittsburgh and was formerly the consulting sports nutritionist for the Cincinnati Bengals and University of Massachusetts Athletic Program.
Because portions can be a challenge, in shell pistachios may work in your favor. Opening up the shell takes time and acts as a barrier between you and your food, which slows down your intake. A serving of in shell pistachios is about 1/2 cup by volume, or roughly a cupcake wrapper full, so it even looks about twice the size of servings of other nuts.
As an Italian guy from Jersey, don’t tell me I can’t eat pasta. I know portions can be a challenge, though. A staple of the heart healthy Mediterranean Diet, pasta offers energizing carbs, as long as you’re cautious with how much you eat.
You can also use this trick: squeeze out the juice of one citrus fruit, like an orange, then flavor liberally with salt and balsamic vinegar (since it’s lower in calories than high-fat oils and dressings).
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