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From The Doc: Proper Portions Without A Food Scale

From the doc: Proper portions without a food scale

Portion control is often an issue when you’re trying to lose weight. Whether you’re following a specific nutritional plan or just trying some new healthy recipes, the more closely you can stick to the recommended portion sizes, the better your meal plan will work! Depending on the type of food, you may see portions listed in ounces, grams, cups, or simply the number of items. But it can hard to make sure you have the correct portion size if you don’t have a food scale or the proper measuring equipment available. These easy visuals will help you get the right portion size every time.

Use your hand

You can use your hand to determine correct portion sizes for many common measurements. (Because hand sizes vary, you may want to first compare your hand to an actual measuring cup or spoon, and then decide if you need to adjust either way to get the correct amount.)

  • 1 teaspoon is equal to the end of your thumb, from the knuckle up
  • 1 tablespoon equals 3 teaspoons
  • 3 ounces of meat, fish, or poultry is about the size of your palm (this is one serving of most forms of protein, which is much smaller than most of us are used to eating!)
  • 1 cup is about equal to the size of your fist
  • 1 ounce of cheese is about equal to the size of your thumb
  • 1 ounce of nuts equals one handful

Use everyday items

You can also use common household items to estimate portion sizes:

  • 1 serving of fruit = a tennis ball
  • 3 ounces of meat = a deck of cards
  • 1 tablespoon cooking oil, butter, or salad dressing = a poker chip
  • 1 cup of salad greens or 1 cup cooked vegetables = a baseball
  • 2 tablespoons peanut butter or hummus = a golf ball
  • 1 serving of chocolate = a dental floss container
  • ½ cup frozen yogurt or ice cream = a light bulb

Want a meal plan that’s completely customized for your health needs and weight-loss goals? Garcia Weight Loss and Wellness Centers offer personalized weight-loss plans that include nutritional recommendations, supplements, and consistent, professional support to help you reach your goal and maintain it. Contact us today for a no-cost consultation!

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