Food Scale Without the Scale

I can't imagine an obsessive-compulsive-special diet freak person like me to bring a food scale wherever I want to check whether I am within my precribed food intake. This is from a booklet I received from my doctor when I complained about the impossibility of determining the correct measurements especially when I am dining out. Very practical and easy to remember. 1. ounces of meat = one deck of cards 2. 1 ounce of meat=matchbox 3. medium apple= golf ball 4. medium potato= computer mouse 5. medium onion = baseball 6. 1 cup fruit = one average orange 7. 1/2 cooked pasta= ice cream scoop 8. 1 ounce bread = CD case 9. 1cup broccoli=light bulb 10. 2 tablepoons butter=golf ball 11. ounce cheese= domino It is also to use your regular drinking glass to measure milk or any drink without using the measuring cup.Simply measure a cup of any liquid in a meausuring cup then pour into one drinking glass. Mark or memorize where the liquid comes up to. Next,subtitution. recipes,special diets,low sodium,calories