Generally speaking, experts suggest women drink 11½ cups (2. 7 L) of water each day and men drink 15½ cups (3. 7 L). [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
For reference, a serving of salad is about 1 cup (250 mL). [8] X Research source Women should dish up a 1 1⁄2 c (350 mL) of soup, and men should dish up 2 c (470 mL). [9] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
For instance, you could grab the smallest dish available at a buffet, or eat dinner on smaller plates at home.
For example, you might pour some potato chips into a small dish instead of snacking directly from the bag. You might pour out a handful of your favorite candy instead of eating the whole package at once.
Try to steer clear of larger portion options if the restaurant offers them. [13] X Research source
You might add a dash of red pepper to your scrambled eggs, or sprinkle a little bit of pepper on your toast.
For instance, if you’re about to eat some spaghetti, think about the time it took to buy the spaghetti, cook the noodles, and prepare the sauce. Then, give a silent thanks for the chance to enjoy this delicious meal.
For reference, a serving of veggies is about the size of a baseball, while a fruit serving is about the size of a tennis ball. [18] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Veggies are chock full of water and fiber, so they help you feel full and satisfied after a meal. [19] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source You could toss some chopped-up veggies in your morning omelet or slurp down a bowl of vegetable soup at lunch. You might even snack on carrots, bell peppers, green beans, and other tasty veggies when you get hungry. [20] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source You could whip up a fruit salad with your lunch and dinner, or snack on some dried fruit throughout the day.
A serving of lean protein resembles a deck of playing cards. [23] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source A serving of nut-based protein could be 1 US tbsp (15 mL) of peanut butter, 2 tbsp (17 g) of seeds or nuts, or ¼ cup (15 g) of cooked peas or beans. [24] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Peanut butter, tuna fish, black beans, and salmon are all great sources of protein. [25] X Trustworthy Source EatRight. org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source
A single serving of grains is the same size as a hockey puck. [27] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Health experts recommend eating around 6 servings of grain each day. [28] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source You might enjoy a slice of whole-grain toast for breakfast, or snack on a handful of whole-wheat crackers. If you like to bake, try using a little bit of whole-wheat flour instead of all-purpose flour.
You might enjoy some yogurt with your breakfast, or sip on a glass of milk at dinnertime.
Opt for unsaturated fats, like olive and canola oil.
You might eat a handful of sunflower seeds or mixed nuts as a snack, or enjoy nachos topped with beans for lunch.
