Portion sizes

Portion sizes is something you often lose control over when you become sick... either its that you under estimate or you over estimate....
 
For me in recovery i used a Mandometer, more about that HERE. But basically it was like a scale, so that it measured the food for me... So i knew that i ate 140g carbs (cooked), 105 g protein, 70g cooked vegetables & 35g sauce for every meal.
    But i also learnt portion sizes, how many potatoes equaled 140g, how much pasta roughly, how much chicken etc... Though as i dont measure food, weigh food or need a certain amount of each food. I cant say i am the best at that anymore... haha. But before, i got pretty got at eye measuring food, so whenever i did Wii-base (i.e testing to see if i could plate up a normal portion) i was pretty close with a +/- 10g.

Portion sizes can be scary.. not knowing hwo much you should be eating... when it comes to snacks, thats VERY  different... how much and what you ccan/should be eating.. so there i dont even want to go into portion sizes. 
  But when it comes to lunches and dinners, what is reccommended is a cooked lunch and dinner... though when you are healthy you can make more of a choice what and how much of each fgood type you want.. i mean somedays you want more vegetables, other  days you just want pasta and cheese, and other days all you want is breakfast food for dinner or lunch, or you just want sandwiches or a salad. And thats ok as well. But in recovery, focus should be on a cooked meal. Containing carbohydrates, healthy fats, protein and veggies... and even a sauce is yummy as well :)

These pictures below should help you with trying to eye measure portions... to not eat too little or too much. Though of course somedays you are extra hungry and maybe want to eat more for lunch or dinner, and thats ok... these are just rugh estimations! 



Below comes from  X

Starches

1 cup cereal, rice, or pasta = a baseball

1 pancake = a CD (compact disk)

1/2 cup cooked rice = a cupcake wrapper

1 medium potato = size of regular computer mouse

Vegetables

1/2 cup vegetables (chopped) = a light bulb

Fruits

1 medium fruit = a tennis ball

1 cup of fruit = a baseball

1/2 cup chopped fruit = 15 marbles

1/4 cup of dried fruit = 1 large egg

Dairy

1 oz of cheese = 4 dice stacked or 2 saltine crackers

1.5 oz of cheese = 6 dice or 3 dominoes

Meats

3 oz serving of meat, fish, or poultry = 1 deck of cards or an audio cassette tape

1 oz meat = a match box

3 oz grilled fish = a checkbook

Fats, Oils & Sweets

1 oz nuts or seeds or 2 Tablespoons peanut butter, butter, salad dressing or mayonnaise = a ping pong ball

1 teaspoon butter, salad dressing or mayonnaise = a dice

Hopefully this helps somehow, but of course.... take it with a pinch of salt!!

Its just rough estimation, you dont have to be super obsessive with the measurements!