Ask anyone who’s been trying to manage their weight can tell you, diet is one of the most important aspects of controlling your weight. On top of eating a healthy and balanced diet, controlling your portion sizes is key. Fret not, it’s pretty simple, and you’re already bringing the best tool around with you wherever you go – your hands!
Here are 3 simple measurement tips to help you control the amount of food you eat, be it carbohydrates, proteins or fat.
1. Palm-sized serving: Protein
Your favourite meats such as fish, chicken and beef are excellent examples of protein-packed foods. Beans and lentils are also great sources. Try to get a serving that fits within your palm and you’re good to go.
- Beef: 85 – 115 grams
- Chicken: 85 – 115 grams
- Fish: 85 – 115 grams
2. Fist-sized serving: Carbs, Veggies, Fruits
A fist-sized serving of vegetables, carbohydrates and fruits should do the trick. This is equivalent to around a ½ cup portion of cooked carbohydrates and 1 cup of fresh fruit and vegetables. Examples in this category include:
- ½ cup of cooked rice/noodles, or 1 medium potato
- 1 cup of leafy greens, peas or carrots
- 1 cup of berries, melons or citrus fruits
3. Thumb – Dairy, Fat, Snacks
Dairy, fat and snacks should make up the smallest portion of your meal. Limit this to a thumb-size portion if you can. You also shouldn’t be snacking on junk food, but rather, healthy snacks that contain the good kind of fat such as nuts and avocado. Here are some examples that fit within this category:
- Butter and cheese
- Salad dressing
Calorie counting can be confusing and tedious, so using your hands is a simpler way to help you practice portion control. Although hands come in different shapes and sizes, bear in mind that this is just a rough guide on how much you should put on your plate, and when you should say no. Try not to get bogged down by the actual measurements. They’re meant to help you put extra thought into each meal, so you don’t eat away at your plate mindlessly.
You can also improve your diet by swapping sugar-loaded foods for healthier alternatives. We’ve got just the perfect range of healthier syrups, sweeteners and beverages to accompany your favourite meals on our wellness Marketplace.