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Portion Control
After the holidays many of us find ourselves in a position where we need to lose weight. For some, it comes off easy. For others, it is a struggle. Exercising, trimming portion sizes, and cutting out snacks and desserts will be a big help. Here is some information concerning portion size that I hope will be helpful to you.
These are taken from Marty Copeland’s From Fat To Fit Meal/Nutrition Guide which may be purchased at www.fromfaithtofit.com. There is a workout video, CDs and a book with good information concerning meal planning and nutrition.
The portion sizes are based on an average woman’s hand.
- Your fist is the size of eight ounces of liquid (which is equal to one serving of juice or coffee).
- Your fist is the size of one serving of fruit. One large apple is often more than one serving of fruit.
- Three knuckles is the size of one small potato.
- Your fist is the size of your empty stomach.
- The palm of your hand is about three ounces of cooked meat. The palm of a man’s hand is about four ounces of cooked meat.
- Your open hand from finger tips to wrist is how much food can- or should – fit in your stomach. So, next time you fill your plate, hold your hand over it to see how much EXTRA you’re eating that you do not need.
- One teaspoon of mayonnaise, peanut butter or salad dressing is about the size of the tip of your thumb, from the end of the thumb to the first joint.
- Your cupped hand is ½ cup. A serving of fruits or vegetables should fit in your hand.
- 1 ½ ounces of cheese is about the size of your pointer finger or four stacked dice.
- 3 ounces of cooked meat, poultry or fish is about the size of a deck of cards.
- 1 cup of ready-to-eat cereal is about the size of a pair of rolled up thick socks.
- 1 medium serving size of fruit is about the size of a tennis ball or a tight fist.
- ½ cup of sliced fruit, cooked cereal, pasta, rice, beans, or vegetables is about the size of an adult’s cupped hand or an ice cream scoop.
- 1 cup of raw leafy vegetables is about the size of your fist.
- 1 medium baked potato is about the size of a computer mouse.
- A 1 ounce serving of a bagel is about the size of a hockey puck or yo-yo.
- ½ cup of nuts is about the size of a small handful.
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