Controlled portion size is an essential component to effective weight loss regimes. A handy way to remember appropriate size is to reference your hands. This works well, as larger individuals frequently have larger hands and smaller individuals smaller hands, which can account for differences in required calorie intake among individuals. Following hand size as a reference to portions for weight control is a convenient method and sure to work well, since we carry our hands with us where ever we go.
Protein as Palm-Sized Portions
The suggested serving size for protein is about 2.5 to 3 oz., which is roughly the area of the palm of a hand. Palm size would refer to cooked edible portions of leaner meats, such as skinless poultry, fish, and beef or pork free of visible fat.
Fist-Sized Portions
This reference would be useful when determining a portion size for grains. If you wanted to consume 1 cup of oatmeal for breakfast or 1 cup of cooked pasta for supper, a fist-sized amount would be appropriate. A cupped hand would also be a reference for 1 cup, and is a great way to estimate portion size for leafy vegetables.
A Thumbful
A thumbful is an excellent reference to 1 oz. This is the suggested serving size for cheese. The tip of the thumb, about 1 tsp., is a useful portion size for higher calorie foods such as mayonnaise and other dressings, margarine and oils. Keep in mind 3 tsp. equal 1 tbsp., or 3 thumb tips.
A Handful
A handful, or cupped hand is a portion size for 1 or 2 oz. This is a good reference amount for a snack. As an example, one handful of pretzels would equal 1 oz., and two handfuls would equal 2 oz. Controlling snack-size portions are equally as important as controlling meal-size portions for weight loss.
Portion Control for Meals
Keeping portions in check is one of the most important things to do for successful weight loss. Referring to hands for appropriate portion size is easy and effective. A great tip to keep in mind when eating a meal is to never eat more than you can fit into two hands. One palm would equal protein, the other palm would equal a starchy food, for example, bread, rice or pasta. For healthy eating and weight loss, one half of the plate should consist of fruit or vegetables, or the remaining portion of hands, the fingertips.
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