I’ve told you a lot about how to make healthier eating choices, how to plan ahead to make these choices, but you really need to know about how much of these healthier choices you should be eating i.e. you need to know about portion size! The truth is that if you eat too much of anything, it’s not good for you. And these days our plates seem to be getting bigger and bigger both at home and at restaurants too.
I found a great web site that so correctly shows you that the secret to proper portion size is in your hand. See illustration and details below and/or go to this link for more information.
http://healthyshasta.org/downloads/eathealthy/ServingSizeInHand.pdf
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A fist or cupped hand is equal to 1 cup. And 1 serving of raw or leafy green vegetables is equal to 1 cup. 1 serving of cereal, cooked pasta or rice is equal to ½ cup. The same goes for a serving size of cooked or raw chopped vegetables or fruit.
Your palm is equal to 3 oz. of meat. One serving of lean meat(poultry, fish, shellfish, beef) is equal to 3 oz. (your palm!) And you should be eating 2 serving sizes of raw meat (or 2 palms) as part of your daily diet.
A thumb is equal to 1 oz. of cheese. You should be eating 2-3 servings of dairy per day and 1 ½ – 2 oz. of low fat cheese counts as one of these servings.
Your thumb tip is equal to 1 teaspoon. This measurement is good for high fat foods that you should keep at a minimum such as peanut butter or mayonnaise. It is also good to know that a tablespoon is equal to 3 teaspoons (or 3 thumb tips!)
A handful is equal to 1-2 oz. of snack food. 1 handful is equal to 1 oz. of nuts and small candies. For chips and pretzels, 2 handfuls are equal to 1 oz.
And finally 1 tennis ball is equal to 1 serving of fruit. You should be eating 2-4 daily servings of fruit.
So before you grab a few handfuls or your favorite snack, spread on too much mayonnaise on your sandwich, or eat a large bowl of pasta take a good look at your hand, and think about how much you really should be eating.
Do you have any good ways to remember how much to eat in a portion size? I’d love to know!
Stay Healthy!….DocMatthew
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The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider.
