I'm scared to go out to eat
Keith is right about measuring EXCEPT all palms are not created equal. 
2 ounces of chicken or fish is about half the volume of an iPhone in its case. Weigh some at home and compare volume to your phone if you use a different sort (Nobody will pay much attention if you have your phone on the table)
Another easy measurement (for me) is roughly the volume of my forefinger plus middle finger. Or - about the volume of an egg.
At restaurants I cut myself a portion of chicken or fish about that size, portion off veg of about double that volume and plan on taking the rest home. It becomes automatic quickly, I promise.
2 ounces of chicken or fish is about half the volume of an iPhone in its case. Weigh some at home and compare volume to your phone if you use a different sort (Nobody will pay much attention if you have your phone on the table)
Another easy measurement (for me) is roughly the volume of my forefinger plus middle finger. Or - about the volume of an egg.
At restaurants I cut myself a portion of chicken or fish about that size, portion off veg of about double that volume and plan on taking the rest home. It becomes automatic quickly, I promise.
Highest 303.4, Surgery 263, Current 217.8, Goal 180
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