As part of National Nutrition Month the SENSA office has been focused on incorporating healthier choices into our diets. Our lunches have included more vegetables, and we’ve been experimenting with a variety of different foods to nourish our bodies (and get ready for bathing suit weather!)
One thing I noticed when I started this effort is that I’m so used to eating prepackaged TV Dinners that it’s hard for me to know what the right portion size is. I’m one of those people who eats very quickly in between meetings and often times its only 30 minutes after I’m done that I realize just how stuffed I am. That leaves me feeling sluggish. So my new goal is to learn to eyeball the right portions so I don’t accidentally overeat.
Since bringing a scale into the office seems a bit over the top, I’ve put together this handy cheat sheet that requires no tools! All you need is your hand.
- Your fist is about the size of a cup. This is the recommended portion size for cereal, fruit, soup or salad.
- If you cup your hand you’ll have a half cup. This is the appropriate portion size for pasta, ice cream or desserts.
- Your palm (without you fingers) gives you a visual of a 3-4oz serving of meat, fish or poultry.
- Your thumb represents a tablespoon. This is the correct serving size for peanut butter, sour cream, salad dressing and cream cheese.
- The tip of your thumb is about the size of a teaspoon. Keep your portion of fats like butter, oil and mayonnaise to one teaspoon per meal.
With this in mind, I can now indulge in a reasonably sized treat now and again. Remember that eating things in moderation is key to weight loss and maintenance. For more information on how to “get your plate in shape”, check out Eatright.org. And most importantly, don’t forget to sprinkle!