Nerd Alert: Portion size prowess in the palm of your hand.

Portion sizes can be confusing, especially in today’s supersized world! That coffeehouse mu�n you are eating might be as many as 4 servings depending on the size. And who eats half a mu�n anyway? As you get more savvy, you will remember to look at packages for serving size, you will be surprised at how few chips, candies, or treats constitute one serving, yet the bag seems suspi-ciously like something you want to finish in one sitting. As your habits improve, you will be eating less things from bags and boxes anyway. So how much should you eat? Do you need to carry around scales and fancy informercial gadgets?? Nope! All you need is in the palm of your hand…

the recommend serving size for meat is the size of the palm of your handApproximately the size of your clenched fistyour thumb (think things you want to limit, such as cheese)the tip of your thumbSnacks that fit in the palm of your hand (like almonds)

When it comes to serving sizes, the unhealthier foods should get the smallest size in your days. The healthier foods, especially vegetables, should get top billing. Here are some general guidelines:

3 oz serving5-7 1 cup servings daily, aim to have varied types such as greens, crucifers, and others2-3 1 cup servings daily, aim to include berries1-3 ¼ to ½ cup size servings per day

OTHER TRICKS:

Use a smaller plate: it will make your portion size seem larger & trick your eyes.When eating out, if they give big portion sizes, ask for a box at the beginning of the meal and keep only one serving on your plate so you aren’t tempted to overeat while you are socializingEat slowly, give your stomach time to realize that it is getting full so it can send you the right signals before you are stuffedChew your food: your stomach does not have teeth. Take the time to enjoy it, the tastes, the textures, and improve your digestion at the same time.

3 ounces:

1 cup:1 oz:

1 teaspoon:1-2 oz:

Meat/Fish/Egg/Dairy:Vegetables:

Fruits:Beans/Lentils:

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