Since the 1950s, portion sizes have nearly doubled! A mere 300 calories per day above your daily need can add up to 30 pounds of extra weight in just one year. One simple way to avoid overeating is through portion control. When you’re on the road, use these “handy” visuals to understand how much a serving equals relative to your body size.
| Measurement |
Hand |
Use For |
| ½ tablespoon |
Thumb tip |
butter, margarine, mayonnaise, oil |
| 1 tablespoon |
Thumb in size |
salad dressing, peanut butter, sour cream and
cream cheese |
| 1-2 oz |
Small handful |
nuts |
| 3 oz |
Palm of hand |
beef, pork, poultry and fish |
| ½ cup |
Cupped hand |
pasta, rice, beans, potatoes, cooked vegetables,
pudding and ice cream |
| 1 cup |
Fist |
beverages, cereal, casseroles, soup, fresh fruit
and salads |
Now you always have the tools “on hand” to make smart portion control choices wherever you go!
Check out this chart:
http://www.readyseteat.com/pdf/HW_HandPortionChart_1222.pdf
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