Estimating Portion Sizes – A “Handy” Way To Get It Right

Portion size does matter.  The amount of food we eat at each meal can slowly but surely make a huge difference in whether we are at an appropriate healthy weight or not.

The problem is many of us are not very good at knowing what a proper portion size is. Not only that, we also underestimate how much we eat.   When people are asked to recall how big a portion size was of a food eaten, they invariably underrate the amount. 

Why is this so?  Simply put, most of us don’t know how much of a food we need.  All we know and have been trained to believe over the years is “supersize me” and “big gulps” are considered normal and anything less is subpar. 

Since none of us carry around measuring cups or spoons, we need a simple method of estimating what a normal portion size of food should look like.  A very easy and “handy” way to do this  is using what you have with you at all times – your hands. Yourhands can be your guide in giving you  better judgment when serving yourself an amount of food. 

Appropriate food/portion estimate using your hands

·         Meat/chicken/fish – A  3 to 4 ounce portion is considered a serving .  This looks like the size and thickness of the palm of your hand. 

·         Vegetables – A ½ cup cooked or 1 cup raw is considered a serving.  A ½ cup cooked is equivalent to ½ of a fist.  One cup of raw vegetables is the size of your fist.  

·         Fruit – A ½ cup or 1 piece of fresh fruit is considered a serving.  A ½ cup serving is equivalent to ½ of a fist.   

·         Fruit juice- A ½ cup is considered a serving.  This is equal to ½ of a fist. 

·         Dried fruit – A ¼ cup is considered a serving.  What would fit into a cupped hand is the equivalent. 

·         Cheese – One ounce is considered a serving.  This is about the size of your thumb. 

·         Milk – One cup is considered a serving.  This is about the size of your fist. 

·         Yogurt – ¾ of a cup is considered a serving.  This is about the size of your fist.  

·         Nuts – One ounce or ¼ cup is considered a serving.  This is what fits into a cupped hand. 

·         Legumes – ¾ of a cup is considered a serving.  This is equal to the size of your fist. 

·         Peanut butter – 2 tablespoons is considered a serving.  This is the size of two thumbs. 

·         Cold cereal – ¾ cup is considered a serving.  This is about the size of your fist. 

·         Pasta and rice – ½ cup is considered a serving.  This is equivalent to ½ of your fist.

·         Margarine or butter, oil and mayonnaise– One teaspoon is the size of your thumb tip.  One tablespoon is the size of your thumb. 

Of course, all of us have different hand sizes and comparing what a 3 ounce portion size looks like on someone petite compared to a much larger person can vary dramatically. But this at least gives you a rough idea of a more suitable amount of various foods to be eaten.   So, put your hands to work for your and bon appetit!