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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.

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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:

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    • 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.
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        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:

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          • 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

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            Last Updated on October 18, 2018

            10 Benefits of Sleeping Naked You Probably Didn’t Know

            10 Benefits of Sleeping Naked You Probably Didn’t Know

            Sleeping is one of the most important things we do every night.

            Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

            So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

            Here are some benefits of sleeping in the nude:

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            Video Summary

            1. It is easier.

            When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

            2. It forces you to be ready to go more often.

            Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

            3. It can make you feel happier and more free.

            Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

            4. Skin-on-skin contact is the best.

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              If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

              5. It could lead to better sleep.

              Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

              6. It can help your skin.

              For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

              7. It helps you regulate your cortisol.

              Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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              8. It balances your melatonin and growth hormone.

              Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

              9. It can keep your sex organs happier.

              For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

              10. Sleeping in the summer is more bearable.

                Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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                Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

                Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

                Sleep well with your naked body!

                With these tips in mind, it’s time to start taking off your clothes at night!

                Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

                If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

                Want to Feel More Energized Throughout the Day? Start With This

                Reference

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