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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 December 9, 2019

            5 Simple Ways to Relieve Stress Effectively

            5 Simple Ways to Relieve Stress Effectively

            Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

            Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

            Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

            1. Get Rationally Optimistic

            Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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            This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

            In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

            The result: no more mental stress.

            2. Unplug

            Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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            How on earth do you unplug your mind? Simple: just meditate.

            It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

            Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

            3. Easy on the Caffeine

            Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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            Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

            4. Attack Mental Stress Via the Back Door

            That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

            How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

            • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
            • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
            • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

            While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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            5. Good Old-Fashioned Exercise

            This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

            The result: mental stress will be gone!

            So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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