Portion Distortion: Give Yourself a Hand

Do you know what proper portion sizes are for protein, carbohydrate, and fat sources? Being aware of portion sizes is important when planning meals and staying healthy to maintain or lose weight. Counting calories can be tedious, so use these quick and easy ways to measure your foods!

  • Palm of your hand- determines proper protein portion which is equivalent to about 3 ounces of meat, fish, or poultry.
  • Fist- one serving of vegetables or a piece of whole fruit
  • Cupped hand- is one portion of carbohydrate such as peanuts or granola
  • Thumb- from fingertip to top of the first knuckle is an appropriate portion of cheese

The recommended portion size for women is one helping from above (one palm/3 oz chicken) and two for men (two palms/6 oz chicken). Height, weight, physical activity levels, and other factors should be taken into account when determining the correct portions for individuals.

 

Sources: livestrong.com, webmd.com

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