Check your servings. If you are following a strict diet it is important to take note of the changes to serving sizes during a food’s preparation.
Rice is a great example. Make sure that your desired serving is described as cooked or uncooked. Many times a serving of rice is listed as uncooked. Well, rice doubles in size when it is cooked. When the box calls for 1/2 cup of uncooked rice the serving is actually 1 cup after it is steamed. (mmmm more rice!) Or it’s the opposite. If it calls for 1 cup “cooked”, remember to only but 1/2 cup in your steamer, pot, etc.
The opposite happens to meat. Proteins such as fish, chicken, and red meat shrink or reduce in weight when they are cooked. If you’re diet calls for 4 ounces of chicken (cooked) but you weigh it before cooking your chicken will weigh close to 3 ounces. *Different types of meat reduce in weight differently.