Many people are looking to lose a few pounds and often don’t know where to start. Perhaps you’re in the process of making lifestyle changes and want to know how to take it to the next level.
The answer is portion control!
Eating the proper serving size is a great first step for moderate weight loss and achieving a balanced diet. The good news is you do not have to carry around measuring cups to know the correct serving size! You can use your hands or common objects around to estimate your portions.
Fruits:
Most people need to consume 2 servings per day. A serving is 1 cup of fresh fruit, 1 medium whole fruit, or half a cup of dried fruit. 1 cup is about the size of your fist and half a cup is what would fit in the palm of your hand,1 medium piece of whole fruit like an apple or orange is the size of a baseball.
Vegetables:
Most men need 3 servings and most women need 2 ½ servings per day. A serving is 1 cup of vegetables, cooked or raw, or 2 cups of leafy greens like spinach or lettuce.
2 cups would fit in two hands or two fists and a serving of a whole vegetable like tomato or potato would be the size of a tennis ball.
Grains:
Most men need 7-8oz equivalents, and most women need 6oz equivalents. An ounce is equivalent to 1 slice of bread, 1 cup of ready-to-eat cereal, or half a cup of cooked rice or pasta. Half a cup of cooked grains is what would fit in a cupcake wrapper.
Proteins:
Most men need 6 ½ oz equivalents, and most women need 5 ½ oz equivalent per day. An ounce equivalent is 1 and a half cups of cooked beans or lentils, a quarter cup of nuts and seeds, or an ounce of meat, poultry, or fish.
A quarter cup of nuts or seeds is the size of a golf ball, 1 tablespoon of peanut butter is about the size of your thumb and 3 ounces of meat, fish, or poultry is about the size of your palm or a deck of cards.
Dairy products:
Most men and women need 3 servings per day. A serving is 1 cup of milk, 1 cup of yogurt, or 1 ½ oz of cheese. This is the size of 4 dice or the size of your pointer finger.
Now you are ready for your next meal or snack to make sure you are getting the proper serving size!
Disclaimer: Everyone’s body is different. If you have specific medical conditions, meet with your registered dietician for a more specific meal plan that fits your lifestyle.