LIFESTYLE, RECIPES, HEALTH
With supersized meals, biggie deals, grandes, ventis, and mega drinks, our perception of portion sizes has gotten really out of whack! So much so, the phenomenon has a name, “Portion Distortion.”
In some cases, one meal might constitute 2x the recommended daily caloric intake. Oops!
Now, don’t be too quick to point the finger at fast-food restaurants. Portion sizes at restaurants across the board have crept up over the past couple of decades, distorting our general perception of what normal, healthy portions look like when dining out and at home. Even at only 100 extra calories a day, that translates into 10 pounds over the course of a year! This is why it’s so important to get a handle of your portions while on your weight loss journey.
To make things easier, here are six simple portion tips for ending portion distortion and improving portion control—with just your hand! No fancy measuring cups or devices needed.
1. A fist = 1 cup
Equivalent serving size:
1 oz of cereal (denser cereals like granola will have smaller serving sizes)
1 cup of salad
1 serving of baked potato
1 cup cooked pasta
1 medium-sized piece of fruit (1 serving)
1 cup fruit
2. Palm (or a deck of cards) = 3 oz. portion of meat
3. Thumb = 1 oz. of cheese
4. Thumb tip (tip to first knuckle) = 1 tablespoon
5. Finger tip = 1 teaspoon
6. Cupped palm (handful) = 1-2 oz. of snacks or nuts
Equivalent servings:
1 handful of nuts or small candy pieces = 1 oz.
2 handfuls = 1 oz. of chips or pretzels
Losing weight and keeping it off isn’t just about willpower and discipline, calorie counting and portions. In fact, there’s so much more that could be working against your weight loss efforts that have nothing to do with diet! To learn more, schedule your free call with a health coach right here.
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