Picking delicious and nutritious food is part of the equation for creating a better relationship with food. The other is understanding portion sizes.
The Importance of Portion Sizes & Diet
While it’s great to be flexible, knowing some portion size guidelines can be incredibly helpful. A serving of lean protein (like chicken or fish) is about the size of your palm, while a serving of grains (like rice or pasta) is roughly the size of your fist. One serving of cheese is equivalent to your thumb. These simple comparisons can be your secret weapons in making informed food choices. You can look at what the FDA has to say about portions.
Food Item | Suggested Portion Size |
Lean Protein (Chicken Breast) | Size of your palm |
Fish (Salmon/Tilapia) | Size of your palm |
Beef (Steak) | Size of your palm |
Pork (Tenderloin) | Size of your palm |
Tofu | Size of your palm |
Lentils | Size of your palm |
Quinoa | Size of your fist |
Brown Rice | Size of your fist |
Pasta (Whole Wheat) | Size of your fist |
Oats | Size of your fist |
Nuts (Almonds/Walnuts) | Handful (approximately 1 ounce) |
Cheese | Size of your thumb (1 ounce) |
Peanut Butter | Size of your thumb (1 tablespoon) |
Avocado | Size of your thumb (1 ounce) |
Butter | Size of your thumb (1 teaspoon) |
Olive Oil | Size of your thumb (1 tablespoon) |
Yogurt | Size of your fist (approximately 6-8 ounces) |
Milk | Size of your fist (approximately 1 cup) |
Fruit (Apple/Orange) | Size of a tennis ball |
Vegetables (Broccoli/Carrots) | Size of your fist |
These portion size comparisons provide a simple and visual way to estimate serving sizes without the need for measuring tools. They can serve as a helpful guide for making informed food choices and maintaining portion control.
In the journey toward a healthier lifestyle, mastering portion control stands as a cornerstone of sustainable weight management. Embracing the power of balanced servings not only aids in shedding unwanted pounds but also fosters a harmonious relationship with food. By understanding and practicing portion control, individuals embark on a transformative path, where nourishment and fulfillment coexist, paving the way for long-term success in achieving and maintaining a healthier weight and overall well-being.
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