It's one of the most confusing things you face when trying to shed excess pounds.
在你想減肥的時(shí)候，就會(huì)面對(duì)這些最令人困惑的事情。

For those looking to eat healthily, deciphering portion sizes can sometimes be a minefield as visualising just how much of certain foods you should be eating can be difficult.
對(duì)于那些想要吃得健康的人而言，吃的份量有時(shí)就是一個(gè)活生生的可視雷區(qū)，到底某些食物應(yīng)該吃多少這個(gè)問題讓人感覺很困難。

But as confusing as they may be, keeping them in check is one of the key ways to prevent obesity.
控制進(jìn)食量可能是個(gè)令人困惑的問題，但是控制量才是預(yù)防肥胖的關(guān)鍵途徑之一。

Experts have said that a lack of portion control is one of the main reasons people are overweight – with many of us eating far more than we should be.
專家說，不控制進(jìn)食量是導(dǎo)致人們超重的主要原因之一，我們中的許多人吃得還是偏多。

However there is now a simple way to keep an eye on how much food you're consuming, with FEMAIL's food portions graphic.
不過，現(xiàn)有一個(gè)簡(jiǎn)單的方法來衡量你的進(jìn)食量，參考《每日郵報(bào)》女性專欄這張食品量表。

Research shows that one ounce of cooked rice is the same size as a tennis ball whilst the same amount of cooked pasta should be able to fill a cupcake wrapper.
研究表明，一盎司熟米飯相當(dāng)于一個(gè)網(wǎng)球般大小，而一盎司熟面條的份量可以裝滿一個(gè)紙杯蛋糕的外皮。

The comparison data, which was published by McKinley Health Center, University of Illinois, US, has a list recommending portion sizes for various foods, which includes sizeequivalents?for bread, pasta, snack foods, and fruits.
美國(guó)伊利諾伊大學(xué)麥金利健康中心發(fā)布了對(duì)比數(shù)據(jù)信息，對(duì)各種食物的推薦份量做了列表，其中包括面包、意大利面、零食和水果的等量物品大小。

The next time you reach for the grapes, bear in mind that 15 grapes is the size of a?lightbulb.
下次你伸手拿葡萄吃的時(shí)候，要記住15個(gè)葡萄相當(dāng)于一個(gè)燈泡的大小。

A portion of raisins is equivalent to one large egg whilst one ounce of cheese is the same size as a 9-volt?battery.
一份葡萄干的量相當(dāng)于一個(gè)大雞蛋的大小，而一盎司奶酪的份量相當(dāng)于一個(gè)9伏電池的大小。

When it comes to cooked meats, three ounces of beef, fish or poultry should be the same size as a deck of cards.
對(duì)于煮熟的肉類，三盎司的牛肉、魚或家禽相當(dāng)于一副撲克牌的大小。

And three ounces of grilled or baked fish is the similar to the size of a chequebook.
三盎司的烤魚相當(dāng)于一張支票的大小。

When snacking, use your hands to measure just how much you can have.
吃零食的時(shí)候，用你的雙手來掂量份量。

Half a cup of crisps, crackers or popcorn is the size of a man's handful. To opt for less of the same, one-third is the same size as a woman's handful.
半杯薯片、餅干或爆米花相當(dāng)于男人用手抓一把的大小。三分之一杯相當(dāng)于女人用手抓一把的大小。

In their book, The Gastric Mind Band, Martin and Marion Shirran provide eye-opening examples of how portion control can make a huge difference to the waistline.
在馬丁和馬里昂·謝蘭寫的《胃腦同步》（The Gastric Mind Band）一書中，在書中列出了有啟發(fā)性的例子，控制進(jìn)食量對(duì)減肥有很大的效果。

They said: 'Spread butter on your toast, but be aware that a teaspoon of butter (enough for a thin layer) is 37 calories, but a tablespoon (a generous covering) is three times as much (111 calories).
他們說：“在烤面包上抹黃油，但請(qǐng)注意一茶匙的黃油(抹了很薄的一層)是37卡路里，但抹一湯匙(抹了很厚的一層)是111卡路里，也就是一茶匙黃油的三倍。

'Put dressing on your salad, but learn to weight the vinegar in favour of the oil. A teaspoon of oil may be 45 calories, but a tablespoon is 135.
做沙拉調(diào)味時(shí)，多放醋、少放油。一茶匙的油約45卡路里，而一湯匙就是135卡路里。

'That one extra tablespoon of oil every day amounts to a stone weight gain over a year.'
“每天多加一湯匙的油，一年以后就相當(dāng)于增加一英石（約6.35千克）的體重。”

'Switch to sweetener in your tea or coffee. Cutting out two spoons of sugar in your tea three times a day creates an annual calorie deficit of 37,000 calories, which could be enough to shed more than 11lb.
再看一下加在茶或咖啡中的甜味劑。在你一天喝的三次茶中減少兩勺糖，年熱量就減少37000卡路里，可能足以減掉逾11磅（約5千克）之多的體重。

'Have ice cream occasionally, but just one scoop (about 150 calories) and never eat it straight from the tub.
偶爾吃個(gè)冰淇淋，就一個(gè)球(約150卡路里)，不要直接從冰淇淋盒里吃。

'Enjoy a few nuts with a drink, but stop at one or two (a small 4oz bag will set you back 600 calories).
在喝東西的時(shí)候吃幾個(gè)堅(jiān)果，但吃一、兩小包即可(一小包4盎司600卡路里)。