Portion Sizes...Again

By GabbyPA Latest Reply 2014-04-01 09:51:19 -0500
Started 2014-03-21 13:39:24 -0500

I guess because I am struggling with this right now, it's on my mind. I found an interesting video about portions that has some tips that might surprise you. Like using a white plate instead of your natural colored stoneware. http://www.everydayhealth.com/diet-and-nutrit...

I also came across this handy portion controller form that allows you to measure your food right on your plate. http://www.shopdiabetes.org/1550-Meal-Measure...

Or this neat divided plate that comes with a lid so you can take it with you to work or play. http://www.shopdiabetes.org/1250-SET-Go-Healt...

I like these ideas better than filling measuring cups at the table. I think I need to go shopping for one right now.

85 replies

mobydick9 2014-04-01 09:43:52 -0500 Report

Hi Gabb I took your advise went out and boughte a devided white plate and started using it to serve in my meals it's working and it gives me the feel that I have more food although it's the same portion I am allowed but I guess i trik my mind into bleeving it's a big meal

GabbyPA 2014-03-30 10:57:53 -0500 Report

I received my portion controller the other day and have been using it. It is really helping me get a grip on my meals. I really like it.

nytclb 2014-03-27 18:06:44 -0500 Report

Portions are my biggest problem. When I cut portions I feel hungry all the time. I don't know what to do to control it?

Glucerna 2014-03-27 22:13:40 -0500 Report

Take a look at Barbara Rolls' book "Volumetrics". She explains how foods high in fiber and water (like the veggies Steve and Jared mention) help us feel more full and satisfied. She also ranks foods on their satisfaction factor - it's quite interesting. ~Lynn @Glucerna

haoleboy 2014-03-27 19:48:08 -0500 Report

I'm with Jared. I always eat a large salad or a plate of raw vegetables 1/2 to 1 hour before dinner. 1- it's really good for you and 2 - it help keeps the appetite in check.


JaredLahti 2014-03-27 18:44:16 -0500 Report

I eat a large salad before dinner which helps fill me up. I also snack on vegetables to minimize calories and control hunger.

Secondhandrose-Rose 2014-03-25 13:32:25 -0500 Report

I used to eat ANYTHING and EVERYTHING ALL the time before being diagnosed. I Joked that a buffet was a Life Challenge! In the process, I lost myself in food… gained 125 lbs in 6 years… Now I'm two of my normal self. Being diagnosed was maybe a God-Send… (at least I try to look at it like that, for self preservation right now.) But now, I'm scared to eat and have to force myself to watch the clock and force myself to eat when I should. Then, I count carbs. and measure out the portions. I'm so scared I'll eat something wrong, that it's become a battle at every meal. I know I have to have a balance… any suggestions??

Michael_1960 2014-03-30 10:12:44 -0500 Report

Just watch the amount of carbs, and cut back on the sugars, go for the natural sweeteners, and lay off the sodas, and junk food. Eat mostly white meat like fish, chicken, and veggies, fruits, nuts, and at night I can have me a small bowl of ice cream to keep my b/s levels from dropping during the night.

JaredLahti 2014-03-27 23:31:13 -0500 Report

The best suggestion I have ever gotten is from a personal trainer. He asked me what is the purpose of food. The answer is that it is fuel for our bodies. Get with a dietician if you can. They can help you plan what you will eat so that it is not a battle. Another thing is keeping it simple. A piece of beef (or chicken), a good serving of vegetables and a serving of brown rice is easier to keep up with than a piece of lasagna.

HeidiLynne 2014-03-25 09:24:55 -0500 Report

Hi Gabby! Thanks for the great information on portion control! I have been
using smaller dishes, saucers, etc. It helps…I love the idea of divided plates!!

shorty1965 2014-03-23 17:54:52 -0500 Report

I have tried to do portions I did get the measuring cups I need and I have a small white plate and that does help.but I just don't eat much I'm still working on that part.

Nick1962 2014-03-23 16:28:55 -0500 Report

Lynn’s book recommendation "Mindless Eating” is an excellent one, and should be included as a must read for anyone going through the “discovery” phase of a new diet plan.
That said, all the tips and tricks we sign up for to accomplish a successful new plan I think should be seen as temporary “training tools”. At some point, as has been eluded to, the proverbial training wheels have to come off, and we, being T1 or T2 need to be able to go out and walk amongst the non-afflicted.

In culinary school I was taught to measure with my hands. Not just volume, but weight as well. This was simply a spatial reasoning task which is no different in portion control. A golf ball or large egg is about 1/4c. My fist is about a cup and a half. I can balance ¼ tsp. of spice on my baby fingertip, and if I shove two fingers in the flour bin, I can pull out 1 tbsp. (handy when making a roux for gravy).

In school, I had but a few weeks to master this, so I guess the only thing I could add here is whether it’s a scale or device, step back and really take a look at the finished product. Actively picture what the equivalents are on your plate and study it as if there were a final exam, because at some point there will be. In my case it’s the Chinese buffet.

Glucerna 2014-03-24 20:00:05 -0500 Report

I love your examples of using your hands to measure portion sizes Nick, and I've also found that the more often I practice measuring portions, the more accurate I am when I eyeball portions - like at the Chinese buffet :) ~Lynn @Glucerna

Glucerna 2014-03-23 15:10:23 -0500 Report

If you haven't read "Mindless Eating: Why We Eat More Than We Think" by Brian Wansink I think you'll find this informative and fun at the same time. Wansink is a professor who has done hundreds of research studies looking at what influences the amount we eat. It's fascinating! ~Lynn @Glucerna

simonizer77 2014-03-22 15:02:42 -0500 Report

Portion size is tough for any healthy eating. My doctor suggested using a 10" salad plate rather than the 12" dinner plate. He said that even having seconds I would eat less. Hmmm. Only 2 days ago so haven't tried. One of my rules is veggies are double starch or protein. Thanks for all the links!

Just Joyce
Just Joyce 2014-03-22 19:15:19 -0500 Report

The first nutritionist I went to told me this 3 weeks after I was diagnosed. I asked her if she fell out of a tree and hit every branch on her way down. I told her if I am weighing and measuring the food I eat, it is going to be the same amount no matter what size plate I use.

My question is are you going to carry the plate with you every where you go to eat? If not, you have to learn to eat your food off a 12" dinner plate.

jigsaw 2014-03-23 07:33:40 -0500 Report

Yep, you have a valid point. Give me a small plate, and I'll probably fill it up with a second portion! After all, I would probably convince myself that a little more couldn't hurt! I guess it might work for some, but self control is the main ingredient for me. I try to keep low cal, low carb foods for meals and snacks.

I admit to slipping up once in a while, but if I see the weight going in the wrong direction, I crackdown on myself, and tighten up on my diet!

Just Joyce
Just Joyce 2014-03-24 08:44:59 -0500 Report

Jigsaw it is a double edged saw. Either you are going to think you didn't eat enough food and go back for seconds or you are going to be unable to eat off of larger plates. Going back for seconds can cause you problems because you will over eat and probably eat more carbs.

GabbyPA 2014-03-22 20:19:44 -0500 Report

Do you take your measuring devices everywhere you go? I know I don't take my scale or measuring cups everywhere I go. I plan to use these tools at home. I don't see an issue with any of these things and people trying to find a way that works for them.

Michael_1960 2014-03-30 10:20:27 -0500 Report

I always use the rule of thumb, I usually go by say veggies a good serving should equal to the size of your fist, meat about the size of a deck of cards, a piece of cheese the size of a pair of dice, and just use your better judgement when serving yourself, especially when you're out at a restaurant.

Just Joyce
Just Joyce 2014-03-22 21:50:37 -0500 Report

Gabby, if you stick to the scale and measuring cup, they become a crutch. No I do not take my measuring devices with me because I no longer have to use them. If you look at your plate and look at the type of serving spoon you are using you can visually see the serving amount you are putting on your plate.

It is like Chuck said "Terrible Advice" once you get use to measuring and weighing everything every time you eat, what are you going to do when you don't have them? Not eat. What are you going to do if you go out to someones house for dinner and salad is actually on the salad plate and you have to use the dinner plate? Not Eat?

Using scales and measuring cups on a daily basis only causes them to enable you not to learn to eat without them.

Think about it, If you have 1/4 cup mashed potatoes, 1 cup of spinach and a Baked Chicken Breast, and you measure this, don't you think it is going to be the same amount of food whether regardless if the plate is a 10" 12" or 50" plate? No matter how you look at it, 4 tablespoons is 1/4 cup and I am not talking about heaping tablespoons. That is why I use teaspoons and tablespoons to fill my plate.

No it is not an issue. It is learning to function without crutches to help you eat. That is why I stopped doing that. I hate relying on scales and measuring cups just to eat.

GabbyPA 2014-03-24 09:19:36 -0500 Report

For me, it might be better if I didn't eat without them. I am not as disciplined as you are. I need help. I am not ashamed to admit that.

haoleboy 2014-03-22 22:54:39 -0500 Report

uh, actually … Chuck was advocating using a scale to weigh everything you eat.
this thread needs a large dose of "IN MY OPINION" … of course that is just my opinion ;)

Just Joyce
Just Joyce 2014-03-24 08:52:01 -0500 Report

Yes he did but think about it. At some point you can get past using the scale unless it is absolutely have to use a scale.

I use to watch Ali something, the woman from The Bigest Loser who got her own show. She went to a woman's house and put her on a healthy eating diet and got the woman into exercise. The woman realized that during exercise she got really hungry. Ali told her it was pass. It didn't because the woman was even more active and she told her that she stopped weighing and measuring and only did it with carbs. She started eating more meat and veggies and she was fine. Portion control is good but depending on how active you are, Serving sizes that are based on industry standards may not be enough food for some people.

Sly Kitty
Sly Kitty 2014-03-22 08:59:07 -0500 Report

I have so many colorful and white plates including fine china, but now I eat from a small white paper plate. You are so correct as portion size is key. Thanx

jigsaw 2014-03-22 08:19:14 -0500 Report

I have to admit, I'm usually hungry, and I eat balanced portion controlled meals, most of the time. It seems the older I get, the less I can eat without gaining weight. I suspect, that if I live to be a hundred, it will have to be a thimble sized portion for me! Do they make a 1" x 1" white dinner plate?

Glucerna 2014-03-22 14:59:52 -0500 Report

You're right that the older we get, typically the fewer calories we need. That's often because we're not as active as we age, and burn fewer calories. The key is the great portion control ideas discussed here plus more purposeful exercise and more movement throughout the day. If we want to avoid those thimble-size portions, we have to move more. :) ~Lynn @Glucerna

Just Joyce
Just Joyce 2014-03-24 09:15:00 -0500 Report

Lynn I think that depends on the person. There are older people who are far more active than younger ones. I was on a cruise. there was a woman in our group I thought was in her 50's. She was 80. She got up every morning and went to the gym. Met us for breakfast and ate a full breakfast. She power walked on the track at 10 if the ship was at sea. She relaxed and ate a full lunch. She read or swam during the afternoon then relaxed. Ate a full dinner and then danced half the night away in the club with us. She ate more food per meal than I did. She told us she was overweight until after she retired. She went on a diet, went to the Senior Center and joined an exercise class and did water aerobics. She became a volunteer instructor at 70 and a personal trainer at 80 and today at 85 she is still going strong.

There is a man we see from time to time. He is called the Running Man. I have never seen him walk unless he is in a store buying juice, water, veggies or fish. he does not ride in cars or buses. He runs everywhere he goes. He has run from Baltimore to Washington DC many times. He is in great shape and about 70 years old now. I saw him yesterday going somewhere and still running.

jigsaw 2014-03-22 19:32:16 -0500 Report

I know you are 100% correct, but my dislike for small portions, is the size of an elephant. I still dream of eating a giant bowl of pasta, with a large piece of Italian bread to sopp up the sauce! Of course that will never happen, it's just a dream.

GabbyPA 2014-03-22 08:29:59 -0500 Report

Yes, they do. They are in the toy section next to the doll houses. LOL

Trudie Ann
Trudie Ann 2014-03-22 16:49:56 -0500 Report

LOL at least you know now where to get the smaller plates.

jigsaw 2014-03-22 19:24:47 -0500 Report

Apparently, Gabby would not only have me get very thin, but eating from pink thimbles no less! )-;

Linda Wendrick
Linda Wendrick 2014-03-22 07:59:24 -0500 Report

Thank you for sharing Gabby. I have also found really great portion control dishes in the 99 Cent Only Store, Dollar Tree, Big Lots, in the children's area of K Mart, Wal Mart and Target, etc

Chuck Fisher
Chuck Fisher 2014-03-22 01:06:04 -0500 Report


Acquire a nutritional kitchen scale and weigh your food. That way you will know how many calories you are ingesting as well as other nutritional factors. In some cases you will know the "bread equivalent" which is based on the GI of the food.

When you shop for foods, select them based on their GI value. There are FREE apps like "glycemicbuddy" that you can use. After a while you will know what foods to avoid.

So start with purchasing the right foods and then weigh them before you eat. Go ahead and use small, white plates if that helps you psychologically. After you have some experience with correct portion sizes, you will know how much to eat when not at home.

Portion sizes or control is important, but none of the referenced links mentions GI values. For example, you can eat salad greens until you get tired, but still not have an effect on your BG levels. Compare that to a sugary dessert.

HeidiLynne 2014-03-25 09:37:26 -0500 Report

I agree, Chuck, using the GI value of the food is very important, then with
the correct portion sizes. Using the "G-Index Diet" or "Glucose Revolution"
books can be of great help to us diabetics.

JaredLahti 2014-03-22 23:23:01 -0500 Report

Just because you disagree with her opinion does not necessarily mean it is bad advice. I think that whatever people need to get their portions in control is fine. I don't do either method but I also work out more if I eat more.

One key thing to remember is that with any of these tricks is that they are great for doing at home and getting everything under control. Now once you have portion under control your body is pretty good at telling you when you have eaten enough.

theladyiscrazy 2014-03-22 20:22:39 -0500 Report

I do use a scale for my food at home. Love the fact I can measure in ounces or grams. Far easier than measuring in the measuring cups and spoons on a lot of things.

However, I respectfully disagree with you about the GI values. I tried that route at first only to find out that certain foods in the low GI value (a fruit) shot my sugar levels back up to over 300 yet I could get a different fruit, which was at the high GI value with no ill effects on my blood glucose levels.

We are all unique, and yes, the GI value can be a guide, but it is not always accurate for each individual due to those uniquenesses. That is why they say there is no such thing as a "diabetic diet" any longer. What works for one, will not work for all.

GabbyPA 2014-03-22 20:21:32 -0500 Report

No, it's not terrible advice. Just not the same thing you would do. Everyone has to find what works for them.

Sly Kitty
Sly Kitty 2014-03-22 18:41:11 -0500 Report

This is what Weight Watchers used to do, but I think the weighing thing didn't work well for the masses so they went with eating everything and limiting portions depending on what it is. True, we can eat 10 heads of lettuce and not feel guilty, but after the second head we are sick of it and craving something else.

Just Joyce
Just Joyce 2014-03-22 14:25:21 -0500 Report

Glad you said that Chuck. I was thinking it. Had I said it, people would have been mad. All it takes is reading labels and starting out with the right equipment. My mother fed me with a divided dish until I was 2 years old. Then I grew up. i bought them to take to work when i carried lunch and I tossed them out.

haoleboy 2014-03-22 13:03:07 -0500 Report

"bread equivalent"
explain please

Chuck Fisher
Chuck Fisher 2014-03-22 14:12:06 -0500 Report

Bread equivalents (BEs) are also called “Bread Units”. Bread units (BUs) were originally developed for diabetics to determine low-carb food choices and simplify the process of comparing carbs across food choices. It’s the equivalent of “carb counting”.

1 Bread Unit (BU) = 12 g of carbohydrates
A slice of white bread contains 12 g of carbs.

Insulin-dependent diabetics have to make sure that the intake of carbohydrates matches the insulin dose to avoid hypo- or hyperglycemia.
The calculation of the carbohydrates is done in some countries like Austria or Germany in Bread Units (BEs). My kitchen nutrition scale was made in Germany so it displays BE as well as carb, Calories, and other nutritional information.

GabbyPA 2014-03-22 08:34:06 -0500 Report

I have a scale. Sadly, I rarely use it. It's not digital and there is still adjusting and guess work involved. I eat greens until I'm blue...I love them. But I still struggle with it so much. Even healthy foods, if eaten too much are trouble. I just needed something that I could whip out and use. I did actually order one, from Amazon of course, for about half the cost of the ADA price.

Just Joyce
Just Joyce 2014-03-22 14:19:13 -0500 Report

I bought one just like on Amazon only cheaper at Wal-Mart. I do not buy anything from the ADA because it is grossly over priced and many of Amazons items are refurbished.

GabbyPA 2014-03-22 14:50:34 -0500 Report

I have never gotten anything "used" from Amazon except books that I ordered used. They are generally much cheaper. I have never heard of them refurbishing things.

Just Joyce
Just Joyce 2014-03-22 16:27:45 -0500 Report

They sell refurbished phones, mixers, electric tools, televisions and electric appliances. My neighbor bought a Kitchen Aid Stand Mixer. Took it out of the box and read the paperwork and it was refurbished. she sent it back because it was sold as new. She got another one with different paperwork. I copied the paperwork from the first one for her. The second one had totally different paperwork.

I just bought a purse from them. It was poorly made. I got my money back. I learned to only buy books from them. I won't buy used books from them. Cheaper if I get them from Goodwill. Since I now have the Kindle App on my tablet. I borrow books from the library and get free ones from the Kindle Store on Amazon.

Trudie Ann
Trudie Ann 2014-03-22 23:16:35 -0500 Report

My husband bought me a refurbished camera once from Amazon. It is the only thing we ever got from Amazon that didn't work right. We live in the country so we buy a lot from Amazon because of the free shipping and they have things we can't find locally.

Just Joyce
Just Joyce 2014-03-23 21:34:37 -0500 Report

I guess that is why I live in a city. I know I can get in a car and go to a mall or a store and find whatever I need.

Trudie Ann
Trudie Ann 2014-03-24 01:35:55 -0500 Report

I am a country girl, and I love the country. I've never liked big cities, or crowds. So I guess I'm lucky to have a computer so I can order anything I want.

GabbyPA 2014-03-22 17:15:32 -0500 Report

I guess that is why. I don't buy anything electronic or otherwise from them. The only thing I purchased was a grain mill, but it came direct from the company, so it was fine. I love amazon and buy a lot from them, but I guess since I have not had any issues with things I had not noticed that kind of activity.

Just Joyce
Just Joyce 2014-03-23 21:38:40 -0500 Report

We are looking for a new stove. So we went to HH Greg. When we left, a woman told us she use to work for Best Buy. She said go to Best Buy and learn about the appliance from them and go to HH Greg and buy it because their prices are better but they can't tell you much about the appliance. She was right. We got more information about the stove from Best Buy. We now know what stove we want and my sister can order it from work. The exact same stove was on sale for 500 bucks at Best Buy, 450 at HH Greg and 200 bucks wholesale through the company my sister works for.

Just Joyce
Just Joyce 2014-03-23 21:32:39 -0500 Report

The good thing about them is they will return your money. My purse came directly from the company through Amazon. Beautiful purse and matched my new shoes. I found another one similar to it and now I am happy as a clam.

Just Joyce
Just Joyce 2014-03-21 20:03:20 -0500 Report

I did all of that when I was first diagnosed. I am a visual person so I stopped doing that. I use only teaspoons, tablespoons and forks to fill my plate. I also use any size plate, any color or printed or plain. I refuse to feed myself like a baby with a divided plate.

I go out to friends homes to dinner and one friend has formal dinners. I would not take my plate or a divided plate with me to eat my dinner. I think the best thing to do is to learn portion control without visual aids otherwise you might get stuck when going out to dinner. I mean if you go to lunch to a restaurant, you can't give them your divided plate and have them put your food on it anymore are you going to request a plate the size you use at home.

I use a tablespoon for veggies, teaspoon for starch and fork for the really bad starch that I love, Mac and Cheese.

Chuck Fisher
Chuck Fisher 2014-03-22 01:07:27 -0500 Report

Acquire a nutritional kitchen scale and with practice you will know the correct portion size when not eating at home.

Just Joyce
Just Joyce 2014-03-22 14:23:04 -0500 Report

Exactly Chuck. It is common sense. If you eat the measured amount at home, when you go to someone's house you can know the correct portion size regardless of the the color or size of the plate. If you buy a divided dish, all you have done is buy a crutch. You can't carry that every time you go out to eat. If you pay attention to what you are doing you know how many spoon full of something is the right portion size. even if you are off a few ounces you are in the general range. I can't figure out why anyone would need a divided plate or a map if they have a scale and measuring cups.

theladyiscrazy 2014-03-21 17:19:26 -0500 Report

In my class, they gave us a fold out map from the Ohio version of My plate. On it 1/2 of the plate was a low carb veggie, 1/4 of the plate was a starch (potato, rice, pasta, bread, corn, etc), and 1/4 of the plate was protein. They also had a glass of milk and a piece of fruit to the top right. Personally, I still think that is too many carbs at one meal (fruit will range from around 15 to 30 depending on size, milk is around 12 carbs, so between those two alone you can be at your carb max for the meal). Oh, and they recommend only use 9" plates to eat on. For me, I use a scale to put my plate on and measure out things. It gives me ounces/pounds and grams.

Trudie Ann
Trudie Ann 2014-03-22 16:57:53 -0500 Report

Thanks theladyiscrazy, I like your comment. Of course I guess you could pile food higher than the plate, or put all of one item in each section but thats not what they taught in the class was it. I like your idea and besides you also use the scales to measure, so I am almost sure you read the labels too.

Chuck Fisher
Chuck Fisher 2014-03-22 01:10:12 -0500 Report

Close, but no cigar! Remember that the GI of all fruits and starches is not the same. I agree, cut out or minimize the starch if you can. Very good to use that scale; that's what I do.

Mrs. Alilce
Mrs. Alilce 2014-03-21 14:39:18 -0500 Report

Well, first I focused on preparing or purchasing healthy foods. Once I got the hang of that thinking (wasn't much different, just more fresh vegetables really and sweet vs white potatoes), I concentrated on 1 dinner plate that had more & more vegetables and stopped. I clocked 20" so my stomach would know i ate. That helped me a lot. Then I switched to the smaller plate and maybe used a pasta plate/bowl. At dinner (when I think I am starving), I set out raw vegetables. Even if it is just carrots, they are marvelous to crunch as I move around fixing dinner. If I haven't had enough I create a salad bowl of things I like. So I have a plate and a bowl. Looks like lots of food. I admit I still use sugar free ice cream, angel food cake, graham crackers, canned fruit with cottage cheese to help my taste for sweet. I stop buying the foods I can't limit. I may order them when I go out to eat instead.

Just Joyce
Just Joyce 2014-03-21 20:09:22 -0500 Report

I use different dinner plates and still come out with the right portion. I don't munch when fixing dinner. I have never done that. I also use a bowl. I actually do not like my food to touch and can't stand having someone fix my plate…lol (don't tell anyone but when I use to eat M&M's I divided the colors and ate them in the same order all the time)

Having the extra bowl makes it look like you have a lot of food to eat but you are still eating the same amount. I still use sugar free ice cream but I added the Weight Watchers Brownie or the Fiber One Brownie. I warm it to eat with the ice cream. I eat Graham Crackers. I dip carrots in plain yogurt for a sweet crunchy snack in the summer. I also buy the 100 calorie cookies. They come in handy as a snack when I am away from home and carrots are too loud to eat in a meeting.

Glucerna 2014-03-21 15:19:12 -0500 Report

These are practical ideas that sound like they're working really well for you. Using a smaller plate is often really helpful, and we can't go wrong with eating raw veggies. ~Lynn @Glucerna

Chuck Fisher
Chuck Fisher 2014-03-22 01:12:47 -0500 Report

Veggies, like all foods, have differing GI values. Choose those veggies with low GI numbers.

Sly Kitty
Sly Kitty 2014-03-22 18:49:15 -0500 Report

Like you can eat all the celery you want, but limit carrots? I agree, but eating carrots instead of bananas is a better choice.

GabbyPA 2014-03-22 08:36:49 -0500 Report

Chuck, would you post a discussion on eating with the glycemic map? I am sure that would help so many people.

TopazDee 2014-03-21 15:17:33 -0500 Report

What are Graham crackers please Gabby, like you I have gone down several plate sizes and eat lots of salads, I love pasta so eat the egg noodles as lower on carbs, tried out the cinnamon theory and found for me it works I make my own bread using just enough natural brown sugar to activate the yeast and try out different sorts of flour that I load with cinnamon, I will keep on until I find the perfect loaf that doesn't raise BS, I have the time and motivation.

Sly Kitty
Sly Kitty 2014-03-22 18:53:03 -0500 Report

I don't like cinnamon, graham crackers, pasta, rice, sweet potatoes or garlic which nearly eliminates meals for me.

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