In Your Opinion, Why Are A Person's Hands A Useful Tool When Estimating A Serving Size?

The portion size that's right for yous depends on what you're eating and how much you demand to feel satisfied while staying inside your PersonalPoints™ Budget. Using tools similar measuring cups and food scales makes it easy to dole out right-for-you lot portions when you're at home. But toting those tools around when you're out to dinner or at a party? That isn't going to cut it.

How to use your hands every bit a portion guide

Your fist is about the same size as 1 cup of fruit or pasta.
Your thumb (tip to base) is the size of i ounce of meat or cheese.
Your palm (minus fingers) equals 3 ounces of meat, fish, or poultry.
Your cupped hand equals 1 to three ounces of basics or pretzels.

Of course, not all easily are the same size, so it wouldn't injure to measure yours against some measuring spoons or cups, just then you lot know what you're working with.

Fruit portion guide

Although many fruits are on your ZeroPoint™ food listing, and they provide a lot of wellness benefits, they aren't calorie-costless. So, what should yous aim for? The full general rule is two servings of fruit a twenty-four hour period.

What does a serving of fruit look similar?

1 medium apple, banana, orange, or pear
ii small apricots, kiwi fruits, or plums
1 cup fresh fruit salad

What almost fruits that have PersonalPoints values?

Some fruit is more energy-dense (meaning, higher in calories) and easier to overeat than others. They're still nutritious, but you'll want to track them. For example:

Kokosnoot: 1/iv cup
Stale fruit: 1/4 cup

Vegetables

Many vegetables are on your ZeroPoint nutrient list—they're a great way to bulk out your meals and assistance you feel fuller, longer. The USDA recommends i to iii servings a day. A serving is nigh:

Cooked non-starchy vegetables similar broccoli, spinach, or carrots: 1 cup
Leafy or raw vegetables: ii cups
Potatoes or other starchy vegetables, similar corn: 1 medium (or one cup mashed)

What most vegetables that have PersonalPoints values?

Y'all'll want to take that into consideration when it comes to tracking. Unsure if a veggie has a PersonalPoints value? Check the WW app or WW.com

Meat

A serving of meat should take up about a quarter of your plate. Or, remember these handy comparisons:

Cherry-red meat: Aim for a portion about the size of your palm
Poultry: Go for the size of a computer mouse
Pork: A deck of cards

Carbs

At least half the grains you eat in a day should be whole grains, according to the USDA .

Rice: 1/two cup, cooked
Pasta: 1/2 cup, cooked
Bread: 1 slice
Cereal: i cup

10 tips for measuring and portioning

The best style to learn that amount is to do some measuring. Over time, you'll train your brain to serve up the correct amount automatically. This week try weighing and measuring the foods you eat frequently, using these steps:

1. Serve yourself

What's your typical portion? Whatever it is, dish information technology out. Put the amount of pasta you would usually eat into your usual bowl or plate. So...

2. Size information technology up

Mensurate or weigh that portion, using cups or a scale . Now you know how much yous're actually eating. (If you're a fan of spaghetti-style noodles, WW's handy tool takes the guesswork out of portioning your pasta earlier cooking.)

3. Track it

Utilise your WW app to find the PersonalPoints value. (Hint: The barcode scanner is swell for finding packaged foods.) How does this impact your Upkeep?

iv. Decide what works

Does this portion piece of work well with your Budget? Remember that you can bulk up any meal or snack with your ZeroPoint foods. For example, by using a lilliputian less pasta and calculation lots of sautéed veggies instead, you can bask a delicious dinner that's lower in PersonalPoints.

v. Keep measuring cups and spoons handy in the kitchen

Measuring spoons are especially good for measuring out oil, salad dressing, and sugar. Brusk on drawer infinite? Streamline your tools this all-in-one mini measuring cup .

6. Whether you're using a tablespoon or cup, it should be leveled off

The best measuring spoons and cups are ones that tin can be squared off for like shooting fish in a barrel leveling, like these stainless steel ones from WW.

seven. Take your portion and then motility away

You can e'er go back for seconds if you're even so hungry.

8. Eat on smaller plates

Or bring your lunch in a bento box . (Fashionable!)

ix. Become for built-in portion command

Buy private servings. Information technology may toll you a bit more than, only consider it a health savings.

10. Don't lucifer your food to your plate

Researchers at Cornell University'southward Food and Brand Lab constitute that people serve themselves xxx% more food when the plate they're using offers low dissimilarity with the nutrient in question—for example, serving white rice on a white plate. Try to choose plates that have a contrasting color to the nutrient you're serving.

Want more tips? Search #portioncontrol on Connect .