You can measure them with your hand!
Here is your quick guide to measuring food portions with your hand!
- Protein and alternates: the size of your palm
- Carbohydrates (starch, fruit): your closed first
- Vegetables: your two hands, cupped side by side
- Fat: the top of your thumb, from joint to tip
Many guides will tell you about cups, tablespoons and ounces. It can be a lot to remember, but if you want to know...
1. A fist or cupped hand = 1 cup (fruits and vegetables)
2. Palm of your hand = 3 oz. (meat)
3. Thumb tip = 1 teaspoon (high fat foods like mayonnaise or butter) 3 teaspoons = 1 tablespoon
4. A thumb = 1 oz. (peanut butter or hard cheese)
5. Handful = 1-2 oz. (snack foods like nuts)
6. 1 tennis ball = 1/2 cup (rice or pasta)
A quick visual of your plate:
- 1/2 plate filled with vegetables (50%)
- 3 oz. meat per serving (30%)
- Starch like potatoes, rice, or pasta (20%)
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