Proper Portion Practice

 

Last month we talked about the importance of reducing food waste and how controlling portion sizes can help prevent food from landing in the trash. Now let’s take a deeper look at why portion control is necessary for health, what proper portions should look like and how you can easily estimate serving sizes—no scales or measuring cups necessary! 

Over the last few decades, portion distortion has gotten out of control in the United States because we are used to seeing super-sized servings. Gigantic burgers, humongous soft drinks, and oversized cupcakes have become the norm at restaurants and eateries, and as portions grow our waistlines follow suit. With a national obesity rate of over 68% there needs to be a change. 

While several restaurants and companies are making strides to reduce portion sizes and increase the nutritional value of the foods they sell, one of the easiest ways to control portion sizes is to cook your food at home—and it doesn’t have to be a nuisance. This chart shows how simple it is to estimate proper portion sizes using household items or your hands, a method recently validated in an Australian study published in the Journal of Nutritional Science. Follow this guide to make a perfectly portioned plate.

Food Group	Serving Size	Hand Measurement	Object Measurement
Fresh fruit	1 medium piece/1 cup	One fist	Baseball
Fresh vegetables	1 cup	One fist	Baseball
Cooked pasta	1 cup	One fist	Baseball
Beans	½ cup	Half fist/small first	Racquet ball
Bread	1 slice	Hand	CD Case
Poultry, fish	3 ounces	Palm of hand	Deck of cards
Nuts and dried fruit	1 ounce or ¼ cup	Handful	Large egg
Peanut butter	2 tablespoons	Two thumbs	Golf ball
Cheese	1 ounce	Thumb	Pair of dice

Keep in mind, everyone has different nutrition needs and these serving sizes are a starting point. Work with a dietitian to determine the best diet plan for you.

Published May 1, 2017