Those of you savvy at reading food labels know that when it comes to serving sizes, there is very little consistency. From 1 oz to 2 tablespoons to ½ cup, it can be very confusing to know how much of a food you should eat in order to be healthy. But don’t worry, you don’t need to start carrying around measuring cups. It’s much simpler than you think; portion sizes don’t have to be measured out with cups, tablespoons, and scales. Healthy portion sizes can be estimated using your very own hands as a guide!
For example, the palm of your hand can represent approximately 3-4 ounces of a protein, while your finger tip can represent the amount of butter you should put on a piece of bread or toast. Veggies? Aim for 1-2 fistfuls on your plate. It’s that easy! In the diagram to the left you can see all the appropriate portion size measurements when using your hand.
With this measurement system and knowing appropriate servings for eat food group, you will then have the tools for success in planning any meal!
Andrea Knott, Nutrition Intern
Bridgewater State University