You are here
Home > Fattening Food > Here’s What Healthy Food Portions Actually Look Like

Here’s What Healthy Food Portions Actually Look Like







© Image Credit: Shutterstock


With supersize meals at fast-food and even sit-down restaurants, it can be hard to know exactly what a healthy portion size is really supposed to be. Good news! There’s an easy tool you can use to measure your food portions: your hand! Use this guide as a rule of thumb for portioning out your food.

And remember: It’s important to properly portion out all foods—even healthy foods—if you’re watching your waistline. There can be too much of a good thing. Instead, rely on these healthy foods that are sure to make you feel full so you don’t overeat.

Protein

The size of your palm is a good estimate for 3-4 ounces of protein, like meat, fish, poultry and tofu. (Vegetarian? Here are the best sources of plant protein.)

Vegetables

A closed fist is equivalent to about 1 cup or 8 fluid ounces. This can be used to measure one serving of vegetables, including broccoli, spinach or carrots, or 8 ounces of a beverage, like water or milk.

Related Video: What’s the best diet for weight loss? An expert weighs in (Provided by TODAY)

Carbs

Equivalent to about 1/2 cup (one serving), a cupped hand is perfect for measuring carbs, like grains, starches and fruits.

Fats

The size of your thumb is a good way to estimate portions of fats, like oils, butters and seeds. It’s equivalent to one tablespoon, so double it for a serving of peanut butter. Check out this list of high-fat foods you should be eating.

Snacks

Cup both hands together to measure out 1 ounce of snack foods, like chips, pretzels or one of these healthy snack options.

Ice Cream

One cupped hand is equivalent to a double serving of ice cream.

Of course, these aren’t hard-and-fast rules—everyone’s hands are different sizes and may be proportionally different to their bodies. But paying attention to portion sizes is important, and this is a great way to start.

Recommended Servings

Before you get into using your hand as a guide, you should know how many servings of each food group an adult needs. Here’s a look at the daily recommendations from Canada’s Food Guide. These ranges are for adults and can vary depending on gender and age.

  • Fruits and Vegetables: 7–8 servings
  • Grain Products: 6–8 servings
  • Milk and Alternatives: 2–3 servings
  • Meat and Alternatives: 2–3 servings
  • Fats: 2–3 tablespoons

Next, learn if cheat meals are good or bad for weight loss.

The post Here’s What Healthy Food Portions Actually Look Like appeared first on Best Health Magazine Canada.



Source link

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Top