Portion Control In The Palm Of Your Hand-“Cheat Sheet” {Printable}

Of course a food scale, measuring cups, and measuring spoons are the most accurate way to measure portions,  but they’re not always practical. This method gives you an easy way to judge a reasonable serving right in the palm of your hand!

The other benefit of the hand method is that it ensures you are eating portions relative to your body size. Since you base your meal size comparatively to the size of your hand, men will more likely be eating a larger portion than that of women (don’t get me started!)

Here’s how it works:

FIST = 1 Cup

Best for: • Beverages • Cereal • Casseroles • Soups • Fresh fruit • Raw vegetables • Salads

 

CUPPED HAND = ½ Cup

Best for: • Pasta • Rice • Beans • Potatoes • Cooked vegetables • Pudding • Ice Cream

 

2 CUPPED HANDS = 1 ounce

Best for: • Chips • Crackers • Pretzels

 

PALM = 3 – 4 ounces

Best for: • Beef • Pork • Poultry • Fish

 

THUMB = 1-2 Tablespoons

Best for: • Salad dressing • Sour cream • Cream cheese • Peanut butter • Hard Cheeses

 

THUMB TIP = 1 Teaspoon

Best for: • Butter • Margarine • Mayonnaise • Oil

 

I love this idea so much, I decided to make myself a “cheat sheet” for it (in the form of a printable) and decided to share it!

 

>>>CLICK HERE TO DOWNLOAD<<<

 

 

 

Now that you know what portions are supposed to look like…here are a few more portion control tips to keep you on the right track.

PORTION CONTROL TIPS

• When dining at restaurants known for their jumbo portions, split an entree or take half home for later.
• Be mindful. Pay attention to how much butter you slather on bread and to the dressing you pour on your salad.
• Eat off smaller plates and bowls.  A serving of pasta can look pathetic on a 10-inch dinner plate, but appears much more satisfying on an 8-inch one.
• “Cheat” with vegetables. If you must super-size, do so with salad, broccoli and other low-calorie, nutritious produce.
• Eat slowly. It takes about 20 minutes for your brain to get the signal that your stomach has had enough.
• Practice makes perfect. Measure out a cup of cereal and half cup of milk for a few weeks. Eventually, you will be able to eyeball the correct amount.

Source: Arizona State University

It’s really all about having a visual in your head of everyday portion sizes so that it becomes second nature. Now you have all the ‘tools on hand’ whenever and wherever you eat.