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Here is a tip I learned while attending WW.
Get a couple of serving spoons and measure how much one scoop is when dishing up your food. An example is --I have a fairly large serving spoon that is about 1/2 c when I use it to serve things like rice, potatoes, etc. It is a good way to keep your portions under control without everyone knowiing you are measuring your food. Also after a while for using this method you get to know what a portion of each food looks like so when you are eating out you can judge your portions even when measuring isn't possible.
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