Use Your Hands to Control Portion Sizes
The two work together like this: "If the package has 3 servings, and you eat the whole package, you must multiply the nutrition information times three. That would be your portion," according to EMH-healthcare.org.
While serving sizes have stayed about the same in the past 50 years, portion sizes have ballooned; restaurant meals are 250 percent larger than a standard portion, according to Portion Size Me: Downsizing Our Consumption Norms. Not to mention American's underestimate their portion sizes by as much as 25 percent thanks to larger plates, bowls and glasses.
Don't underestimate your portions anymore; use this serving size guide to eat only as much as you need.
8 fluid ounces = One fist clenched1 of 9
1 tablespoon = Thumb2 of 9
- Salad dressing
- Cream cheese
- Peanut butter
1 teaspoon = Tip of thumb3 of 9
1 cup = 2 Hands cupped4 of 9
- Breakfast cereal
- Uncooked Pasta
1 ounce = Bottom of thumb5 of 9
- Dark chocolate
- Sour cream
3 ounces = Palm6 of 9
1/2 cup = One Hand cupped7 of 9
- Cooked rice
1/4 cup = Four Fingers8 of 9
- Dried fruit
- Ice cream