What's a Serving? Use Your Hand!

by Dr. Madelyn Fernstrom

While we all agree that serving sizes are gigantic, what’s challenging is trying to figure out what counts as the appropriate amount for a single serving. This is an important question both for weight control, and overall healthy eating.

We’re not walking around with food scales and measuring cups (at least I hope not!) – and it’s really easy to confuse all of the comparisons you’ve heard a million times before. Serving size terms like a tennis ball, checkbook, computer mouse, a shotglass, a pair of dice, a lightbulb – the list goes on and on. Sound familiar?

I’d like to share a really simple way, using your hand, to gauge your portion sizes. It’s my “favorite rule of thumb” (pun intended!), especially when I’m away from my kitchen!

• The palm of your hand…….3-4 ounce serving of protein
• Your balled up fist…….1 cup serving of pasta, rice, cereal, vegetables, salad ; one whole fruit
• Cupped hand……..1/2 cup serving of pasta, rice, cereal, cooked vegetables, canned fruits
• Your thumb……1 ounce of cheese; 1 tablespoon of peanut butter, salad dressing, mayonnaise
• Your thumb tip…….1 teaspoon of oil
• One small handful (food completely within your hand)……..1 ounce of nuts, candy
• Two small handfuls…….1 ounce serving of chips, pretzels

While these are not precise measurements, they go a long way to helping you figure out portion control – and help support mindful eating.

Let me know how you figure out portion sizes!