Read your own palm and know your personal dietary needs. An open flat palm (don’t include the fingers) shows the size of meat, poultry or fish that YOU should consume. The thickness and the length of the palm perfectly identifies your personal protein needs. While an individual’s fist size (closed hand) can give you your own serving size for fruit and vegetables.
Clear the confusion over serving size, don’t let it upset your apple cart and ruin your diet! By better understanding what a serving size may look like, consider these unique tips to trigger your memory the next time your prepare a meal, or go out to eat a restaurant. Ones body can tell an individual how they must eat to meet their own individual needs. Remember, in order to not over eat, drink (245 ml) 1 glass of water before your meal and another during the meal.
Serving Sizes: Use the list below to measure foods and serving sizes. A serving size means the size of food after it is cooked or prepared.
- 1 teaspoon (tsp) is about the size of the tip of your little finger (from the last crease)
- 1 tablespoon (Tbsp) is about the size of the tip of your thumb (from the last crease).
- 2 tablespoons (Tbsp) is about the size of a large walnut.
- One ounce of hard cheese is about a 1 inch cube.
- 3 ounces of cooked meat, fish, or poultry is about the size of a deck of cards.
- 1 ounce of cooked meat, fish, or poultry is about 1/4 cup (c).
- 1/2 cup of fruit or vegetables is about half of a fist (A serving of cooked vegetables is 1/2 cup (1/2 handful) or 1 cup (1 handful) raw.)
- 1 cup of food is the size of a fist, or 8 fluid ounces of liquid.
- 1-1/2 cup (12 fluid ounces) of liquid is the size of 1 soda-pop can.
- 1 pint or 2 cups (16 fluid ounces) of liquid is the size of 1-1/3 soda-pop cans.
The American Dietetic Association counsels that individuals maintain a healthy lifestyle by
including the following into their dietary intake:
- 4 Serving Fruits
- 5 Servings Vegetables
- 2 Servings of Milk
- 2 Servings of Protein
- 2 Servings of Healthy Fat (2 Tbsp of Extra Virgin Olive or Canola Oil)
- 6-11 Servings of Bread (Determined by body size; men eat more bread servings, while women eat less.)
- “The Hand Method” http://www.heb.com/template/printer-contentTemplateB.jsp?ccid=cc30360035