Buzz
Tracking calories can be tricky, especially when estimating portion sizes, particularly when dining out. While some restaurants share their nutritional info online, many don't. Here's how to keep your food journal on track.
Don't worry, it's normal for dieters to feel like their progress is off-track if they don't know the exact nutritional content of what they're eating. When it comes to calorie tracking, a rough estimate is still helpful. It's okay to eyeball portions occasionally—just don't make it a habit. Perfection is the enemy of good, and consistency is far more important than achieving flawless precision every time.
You can estimate portions by using the size of familiar objects as a reference for what you're eating.
McKinley Health Center offers a useful guide with plenty of examples—though it's a bit dated, the information remains valuable. For instance, here's a meat portion example:
It's easier to estimate portions when you choose dishes where each food group can be clearly separated. For instance, steak and potatoes are simpler to estimate than spaghetti and meatballs. After you have a rough idea of your meal's contents, you can log it into your preferred nutrition tracker, such as MyFitnessPal. For the complete chart (which goes beyond just the sample above), refer to the link below.
Image by diamondegeyser.
