{"id":674023,"date":"2019-09-04T03:27:38","date_gmt":"2019-09-04T08:27:38","guid":{"rendered":"http:\/\/www.tasteofhome.com\/?p=674023"},"modified":"2022-07-08T14:40:36","modified_gmt":"2022-07-08T19:40:36","slug":"heres-the-easiest-way-to-portion-your-serving-sizes","status":"publish","type":"post","link":"https:\/\/www.tasteofhome.com\/article\/heres-the-easiest-way-to-portion-your-serving-sizes\/","title":{"rendered":"Here’s What the Portion Size of Pasta Actually Looks Like"},"content":{"rendered":"

With supersize meals at fast-foods, and even sit-down restaurants (we're lookin' at you, all-you-can-eat buffets), it can be hard to know exactly what a portion size is really supposed to be. But digging out measuring cups, spoons and scales is kind of a hassle, and it can be hard to picture the size of a deck of cards when faced with a whole selection of meat options. Good news! There's an easier way to portion your food, and it's always nearby: your hand! It's important to properly portion out all foods\u2014even healthy foods. There can be too much of a good thing when watching your waistline. Use this guide as a rule of thumb for portioning out your food.<\/p>\r\n\r\n

Palm<\/strong><\/h3>\r\n

The size of your palm is a good estimate for 3-4 ounces of protein, like meat, fish, poultry and tofu.<\/p>\r\n\r\n

Fist<\/strong><\/h3>\r\n

A closed fist is equivalent to about 1 cup or 8 fluid ounces. This can be used to measure one serving of vegetables, including broccoli, spinach or carrots, or 8 ounces of a beverage, like water or milk. It's also equivalent to a double serving of ice cream! (Treat yourself with this homemade vanilla ice cream recipe<\/a>.)<\/p>\r\n\r\n

Cupped Hand<\/strong><\/h3>\r\n

Equivalent to about \u00bd cup, a cupped hand is perfect for measuring carbs, like grains, starches and fruits. Use this handy chart to determine a recommended serving of pasta<\/a>. Cup both hands together to measure out 1 ounce of snack foods, like chips or pretzels.<\/p>\r\n\r\n

Thumb<\/strong><\/h3>\r\n

The size of your thumb is a good way to estimate portions of fats, like oils, butters and seeds. It's equivalent to one tablespoon, so double it for a serving of peanut butter.<\/p>\r\n\r\n

Fingertip<\/strong><\/h3>\r\n

The space from the knuckle to the tip of your finger is about one teaspoon, the perfect amount of butter for your toast.<\/p>\r\n

Of course, this isn't a hard-and-fast rule\u2014everyone's hands are different sizes and may be proportionally different to their bodies. But paying attention to portion sizes is important, and this is a great way to start. Give it a try and adjust to your needs!<\/p>\r\n

Here are some more ways to measure without measuring cups<\/a>.<\/p>\r\n\r\n

Recommended Servings<\/strong><\/h3>\r\n

Before we get into using your hand as a guide, do you know how many servings of each food group an adult needs? Here's a look at the daily recommendations from the United States Department of Agriculture<\/a>. These ranges are for adults, and can vary depending on gender and age.<\/p>\r\n

Fruit:<\/strong> 1\u00bd-2 cups<\/p>\r\n

Vegetables:<\/strong> 2-3 cups<\/p>\r\n

Grains:<\/strong> 5-8 ounces<\/p>\r\n

Protein:<\/strong> 5-6 ounces<\/p>\r\n

Dairy:<\/strong> 3 cups<\/p>\r\n

Fats:<\/strong> Up to 7 teaspoons<\/p>\r\n

If you're looking for more portion control ideas, check out our tips to begin meal planning<\/a>.<\/p>\r\n[cf]skyword_tracking_tag[\/cf]","protected":false},"excerpt":{"rendered":"

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