I get a lot of stick from so many of friends because of my obsession with kitchen gadgets, especially my indispensable kitchen scales. Yes I do weigh my food, but really it’s through habit and my OCD/perfectionist tendencies.
Portion size does matter! However, research has shown that often its illusion based, big plates, which are on trend right now, trick us into thinking we are eating less than we are. Switch the same food onto a smaller plate and suddenly your brain thinks you are eating more.
A good gauge if you don’t want to be scale obsessed is to use your hands as visual scales and measure your protein, fats and carbohydrates by the size of your fist and palm of your hand. Yes, yes, I understand we all have different hand sizes, but generally if your hands are small you are small framed and the larger your hands the larger you are.
Dependent on your goals, you would adjust your carb to protein to fat ratio but as a general rule you should look at a clenched fist of protein, one or two handfuls of green vegetables or salad and a handful of carbohydrates and 1-2 teaspoons of oil or a small palm of fat based foods.
So if you aren’t as obsessive as I am, this should help you but don’t start borrowing someone else hands for measuring if you think yours are small…