Want to eat healthier? Let’s follow the MyPlate! This model suggests: half the plate for vegetables, a quarter for carbs, and a quarter for protein (on a 9-inch plate). But wait, foods come in different shapes, sizes, and weights. How do I quantify them? What if I am eating out or not using a 9-inch plate?
Well, let me introduce you to the concept of a “serving.” In the DASH diet, there are standard recommended portions for key food groups: grains, vegetables, fruits, fat-free or low-fat milk and milk products, lean meats, poultry, and fish, nuts, seeds, and legumes, and fats and oils. Stick around, and I’ll share the suggested daily servings based on a 1,600 or 2,000 calorie diet.
Estimating Portions Using Your Hand
It's convenient to use your hand as a quick tool to estimate portion sizes. Here’s a simple guide:
- 1 cup = 1 fist
- 1/2 cup = 1 cupped hand
- 3 oz = 1 palm (no fingers)
- 1 oz = 1 thumb
- 1 Tbsp = 1 thumb tip
- 1 tsp = 1 finger tip
Takeaways
I hope this guide gives you a helpful sense of how much to eat from each food group for a healthier lifestyle. While your hand isn’t the most precise measuring tool, it’s definitely “handy” (pun intended!) when estimating portions, especially when dining out or away from home.
Next time you’re on a video chat with your Care Team, try describing your portions using your hand as a reference. It’ll make it easier for them to understand your usual meal sizes and customize a plan that fits you perfectly.