How do you keep the portion in check when eating out?
When you eat out, you are not the one who sets the portion. The tools left to you are the order of the courses, sharing, and how much is left on the plate.
When you eat out, the person who sets the portion is usually not the one sitting at the table; the plate arrives already prepared, with its amount decided in the kitchen. That is why the measuring tools that work at home do not come into play here. What is left to you is the order of the courses, sharing, and the decision about how much will be left on the plate.
Sources
- TÜBER 2022 — Türkiye Beslenme Rehberi Ek 2.1.3, s. 264 Et-tavuk-balık-yumurta grubu — pişmiş kırmızı et 1 el ayası kadar / 80 g; pişmiş tavuk eti 1 orta boy baget veya 1 el ayası kadar / 80 g; pişmiş balık 1 el büyüklüğünde ince dilim veya 1 el ayası büyüklüğünde kalın dilim / 150 g accessed: 2026-08-15
- TÜBER 2022 — Türkiye Beslenme Rehberi Ek 2.1.5, s. 266 Ekmek ve tahıl grubu — çorba ¾ kupa / 180 mL; ikinci kap olarak servis edilen pilav veya makarna 2 standart porsiyona eşittir accessed: 2026-08-15
- TÜBER 2022 — Türkiye Beslenme Rehberi Bölüm 10.2.1, s. 229 1 yumruk = 1 kupa = 240 mL accessed: 2026-08-15
- TÜBER 2022 — Türkiye Beslenme Rehberi Ek 2.1.11, s. 272 İsteğe bağlı tercihler, 1 standart miktar = 75 kkal — kol böreği 120 g = 6 kat; poğaça çeşitleri 75-100 g = 4-5 kat; pastane simiti büyük 60-90 g = 3-5 kat accessed: 2026-08-15
General information notice. This content is prepared to support general nutrition literacy; it does not replace medical diagnosis or treatment and is not personal nutrition advice. A plan tailored to you can only be prepared by a licensed dietitian; if you are pregnant, have a chronic condition, take regular medication, are feeding a child, or have a clinical condition, a physician and dietitian check is required before starting a plan.
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