You follow the rules: you eat your greens, you skip the junk. So why is that waistband a little snugger than you'd like? It may not be what's on your plate, but how much.
你還在遵循著這些不二規(guī)則：吃綠色食物，杜絕垃圾食品。那為什么腰帶還是那么緊呢？可能不是你吃什么的問(wèn)題，而是吃多少的問(wèn)題。

For when it comes to portion size, it seems we've lost all sense of, well, proportion.'Most people don't know what an appropriate portion should look like,' says Sian Porter, a consultant dietitian and spokesperson for the British Dietetic Association.
因?yàn)橐徽劦绞澄锉壤膯?wèn)題，我們可能就沒(méi)什么概念了。英國(guó)飲食健康協(xié)會(huì)營(yíng)養(yǎng)咨詢師兼發(fā)言人西恩·波特稱：“大多數(shù)人都不知道合適的比例是多少?！?/div>

'But even healthy food contains calories. You can make really healthy choices and still eat too much.'
“但是即使健康食物也含卡路里。你也可以在吃得很多的同時(shí)吃得健康?！?/span>

Good Health has the answer at hand - literally.
實(shí)際上，健康的答案全在手上。

'The obvious advantage of using your hands is that you always have them with you,' says Sian Porter.
西恩·波特說(shuō)：“用手來(lái)計(jì)算食物攝入量一個(gè)明顯的好處就是你的雙手一直都跟著你?！?/div>

MEAT: PALM OF THE HAND
紅肉類：手掌大小

A serving of any meat should be the size of the palm of your hand (but not your fingers). The steak pictured is about 100g and the thickness of a deck of cards.
任何紅肉類的攝入量應(yīng)該是在手掌的大?。ú话ㄊ种覆糠郑?。圖片中牛排的分量大概有100克，其厚度大概是一疊紙牌的厚度。

WHITE FISH: WHOLE HAND
白肉類（魚(yú)）：整只手

White fish such as cod, haddock or pollock is very low in fat and calories so the portion can be the size of your hand when laid flat, including your fingers (about 150g and 100 calories).
像鱈魚(yú)、黑線鱈、波洛克魚(yú)等魚(yú)肉，脂肪和卡路里含量很低，所以其份量可以是你整只手平放的大小，包括手指部分（150克左右，約有100卡路里）。

UNCOOKED SPINACH: TWO DOUBLE HANDFULS
生菠菜：滿滿的兩把

This is how much raw spinach you need for one day (80g) - practically a whole bag - and the same serving size applies to any salad leaves.
這就是你每天需要吃的菠菜的量（80克）——幾乎是一整袋——吃其他的蔬菜沙拉也是這么些量。

UNCOOKED PASTA: CLENCHED FIST
生意大利面：緊握的拳頭那么多

This might look small, but pasta doubles in weight once cooked, as it absorbs water. There's 75g here, giving 219 calories.
這樣看起來(lái)可能很小，但是意大利面煮過(guò)之后會(huì)變成之前的一倍那么多，因?yàn)樗鼤?huì)吸水。這里是75克的意面，卡路里卻有219克。

A portion of uncooked rice is also the size of your fist.
生米的量也要是拳頭的大小。

CHOCOLATE: INDEX FINGER巧克力：
食指大小

A piece of chocolate the size of your index finger works out at around 100 calories (or about 20g), and this would be an appropriate treat.
一塊食指大小的巧克力會(huì)產(chǎn)生約100卡路里左右（大概20克左右），而這些（食指大小的巧克力）可能就是比較合適的量了。

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