portion control
Many nutrition experts believe that portion awareness is, above all else, what will help people lose weight. Almost anything, if you eat too much of it, can cause you to gain weight. What about turkey? Sure. Fruit smoothies? Absolutely. Even broccoli? OK, you got us there. But studies show that by simply addressing portion distortion, most people lose pounds and inches.
Does that mean you have to weigh and measure everything? Not really. There are some foods that you may want to measure out for a week so that you have an accurate visual picture. For example, if you have been filling up your cereal bowl to the brim for years, you might be surprised to see what a 3/4-cup of cereal actually looks like. Here are some commonly "distorted portions" and an easy visual guide to help you adjust for weight loss.
Food Description
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3 ounces of protein is about the size and thickness of a deck of playing cards or your palm without fingers or thumb |
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A 1/2 cup serving of complex carbohydrate (rice, pasta, etc.) is the size of 1/2 of a tennis ball |
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1 cup of vegetables is about the size of your fist |
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1 tsp. of butter, cream cheese, mayo, or peanut butter is about the size of the last digit on your thumb |
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1 ounce of nuts will fit in the palm of your hand |
Using your Hands
Closed fist = cup of vegetables or piece of fruit
Two fingers = 1 ounce of cheese
A cupped hand = 1 serving of cold cereal
A palm without fingers = 3 ounces of protein (meat, fish, tofu, etc.)
Tip of thumb = teaspoon butter, mayo, etc.
