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(Medical-NewsWire.com, December 09, 2015 ) No one is really aware of what an appropriate portion must look lie, says dietitian Sian Porter. Note that even the healthiest of food comes with calories.
Studies show that many of us do not have the judging capacity to how much food should be served on the plate. In fact many participants on various studies overestimate the serving size and underestimate the calorie intake. This leads to unproportionate weight gain.
However, there is an easy way to grab hold of portion and measure the right way of intaking foods. Use your hands as a measuring tool. For instance, serving of carbs must be the size of your fist while a piece of meat must be the size of palm and dab of butter is the size of thumb tip.
Porter says, “the obvious advantage of using your hands is that you always have them with you. Plus they are proportional.”
Meat – Palm of Hand
A serving of any type of meat must be the size of the palm of your hand but not the fingers. For instance, a 3.5 ounce steak with a thickness of deck of cards can be measured using the palm of the hand for optimum protein consumption but do not cross the limit.
Oily fish – Palm size
Just like meat, a serving of omega 3 fatty fish such as mackerel, salmon or sardines etc. must be the size of your palm. One portion a week is heart friendly as they are rich in omega 3 fatty acids that are rich for your diet. “Unless you are on trying to lose weight, a slightly bigger portion will not do any harm”, says Porter.
Uncooked spinach – four handfulls
Yes, that's the amount you need to get one serving of greens on your platter. And this rule stays and applies to any salad leaves. Include vegetables with every meal for inhibiting nutritional deficit from the body.
Nuts – One Palm
While nuts make a great snack, few are certainly high in calories and can add up to the pounds. They are also filling and a palmful when hunger pangs attack will trigger immediate energy while providing ample nutrition. If you keep a measurement, you are good to go.
Potato – Clenched fist
Carb foods must be around 200 calories (and 250 for a man), says Porter. However baked potatoes can be twice as big so make sure you share between two. The same rule applies for sweet potatoes.
Vegetables – Clenched fist
When it comes to full serving, the amount of vegetables need to be at least the size of your fist. “Twice the amount of broccoli technically count as two of your five a day however variety is the key – so make sure to aim for a rainbow selection of different colored veggeis”, says Porter.
Butter – tip of your thumb
Be it olive oil, butter or spreads, should have a serving not more than a teaspoon or shall I say the end of your thumb (right from the knuckle to the tip of the nail). Do not exceed more than 2-3 portions a day.
Small fruits – two cupped palms
A 3 ounce of berries or a big fruit chopped for a fruit salad will approximately fit in the cupped hands. For instance, the package of berries from the market is basically 6 ounces however do not gobble up the entire box.
Cheese – two thumbs
Cheese should be around 1 ounce i.e. the length and depth of your thumbs. You will be getting 125 calories right there. This means you can simply eat 100 calories without even realizing but grate the same amount and you will have cheese that measure the size of your fist.
Chocolate – index finger
Absolutely tantalising, it is hard to say no to chocolates. But if you are planning to follow a strict dietary regime, then you better go with the measurement. Did you know that a piece of chocolate the size of your index finger offers you 100 calories which is absolutely appropriate. Do not go more or you are just fooling yourself.
Uncooked pasta – clenched fist
Stating the obvious pasta grows big once cooked and the carbs would take a quarter of your plate. Protein is saved for another quarter and rest is for veggies. Going beyond this limit will only add up to the calories.
Cake – two fingers
A piece of cake should not exceed the length and width of two fingers which sums up to 185 calories already. One end can be a bit fat if you are slicing it as a wedge making it appropriate as a treat or snack.
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