Advertising
Advertising

Keeping Track of Diet Portions the Easy Way

Keeping Track of Diet Portions the Easy Way

The most basic premise of losing weight is to make sure that the amount of calories you take in is less than the amount you burn. You can do this through exercise and calorie counting. One of the hardest parts of any diet is to keep track of your calories or portions. Toss out the measuring cups and simply use your hands to easily measure the diet portions you can take in at every meal.

One appealing part of using this system to measure your food portions; no matter where you are and what situations you’re in, you’ll always have your hands with you to measure with. Another reason—this form of measuring is custom-sized just for you, making every portion ideally sized.

Take note: the portions are units of measurement. Men will need two portions in general, whereas women will only need one portion.

Advertising

A palm represents your protein portion

Open Palm

    The recommended portion of meat in a meal is approximately 3 ounces or the size and weight of a deck of playing cards. Your palm without fingers is a close approximation to this.

    Best for:

    Advertising

    • Beef
    • Pork
    • Poultry
    • Fish

    A fist is a unit for your vegetable/pasta and ice cream portion

    Fist
      Approximately one cup of cooked vegetables is the recommended size measurement a person needs to take in a day. That’s about the size of your closed fist.

      Best when used for:

      • Beverages
      • Cereals
      • Fruits
      • Salads
      • Soups
      • Caseroles
      • Cereals

      A cupped hand represents your carb portion

      Credit goes to http://www.flickr.com/photos/riot/
        Half a cup of carbohydrates is what’s recommended in a proper diet portion. Half of the one cup/fist mentioned above is approximately what you would get with a cupped open hand.
        Advertising

        Best for:

        • Pasta
        • Rice
        • Vegetables
        • Beans
        • Potatoes
        • Cooked Vegetables
        • Pudding
        • Ice cream

        Your thumb represents your fat portion.

        Thumbs up
          Anything rich in fat such as peanut butter or nuts is recommended to be approximately the size of a tablespoon. Your thumb can approximate for that measurement, making it easy to keep from going overboard with foods high in fat.

          Best for:

          Advertising

          • Salad Dressing
          • Peanut Butter
          • Sour Cream
          • Cream Cheese

          You can use your thumb to get a further measurement for the more fatty foods like butter and mayonnaise. The very tip of your thumb approximates one teaspoon.

          Best for:

          • Butter
          • Margarine
          • Mayonnaise
          • Oil

          For Cheese, use your fingers

          Hand and Fingers
            • Cheese– A portion of cheese should be approximately the same size as two fingers placed together.

            Based on the guidlines above, and assuming you’ll be eating about 3-4 times a day, you’ll have an accurate amount how much protein, vegetable, carbs, and fat portions you need to eat at every meal—all without breaking out any measuring device.

            Extra tips for you:

            • Don’t eat from the bag. Use the serving sizes previously mentioned and portion out the snack into a small bowl. This will prevent you from being tempted into eating too much.
            • Serve food in smaller plates. Eat from a salad plate instead of a dinner plate—larger dinner plates will tempt you subconsciously to fill the empty space.
            • Keep serving dishes on the counter instead of at the table. This will force you to get up for you to get seconds. Putting food out of reach makes it less tempting to possibly overeat.
            • Don’t snack in front of the television mindlessly. Eating or snacking mindlessly in front of the television or while performing other activities takes your mind—and focus—off of how much food you’re eating. Eat at the table to keep your focus and attention on your food so you’ll know when you’ve had enough to eat.
            • If you’re hungry between meals, eat a healthy high-fiber snack such as fruit, salad or broth-based soup (Cream-based soups don’t count!). The snack will fill you up so that you don’t eat too much at your next meal.

            Further details on these portions can be found here at Livestrong and Precision Nutrition. Even more detailed instructions and extra information can be found here at The U. K. Daily Mail and Medicine Plus

            More by this author

            Keeping Track of Diet Portions the Easy Way 5 Ways Your Smartphone Could Be Your Emergency Kit

            Trending in Health

            1 9 Benefits of Napping (Backed by Science) 2 Good Sleep Habits You Need (And Bad Ones to Avoid) for Energy 3 20 of the Best Guided Meditations for Sleep and Insomnia 4 9 Best Sleep Tracker Apps to Help You Get Adequate Sleep 5 10 Green Tea Benefits and the Best Way to Drink It

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on March 24, 2021

            8 Smart Home Gadgets You Need in Your House

            8 Smart Home Gadgets You Need in Your House

            We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

            On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

            Advertising

            Take a look at some of the most popular “smart gadgets” on the market:

            1. Smart Door Locks

            A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

            Advertising

            2. Smart Kitchen Tools

            Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

            3. Mini Home Speaker Play:1

            If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

            Advertising

            4. Wi-Fi Security Cameras

            These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

            5. Nest Thermostat

            This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

            Advertising

            6. Smart Lighting

            Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

            7. Google Chromecast Ultra

            Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

            8. Canary

            This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

            Featured photo credit: Karolina via kaboompics.com

            Read Next