PORTION SIZES
Smaller portion sizes can help a lot when it comes to cutting calories and fat. Even if you are not
yet choosing low fat foods, cutting portion sizes on high fat and calorie foods can be a life saver. When it comes to meals, try filling half of your plate with vegetables, a quarter of your plate with your starch item such as potatoes, pasta, or rice, and the remaining quarter of your plate with your meat, chicken or fish.
You may be wondering what a quarter of your plate looks like. Well, the quarter of your plate holding the meat should look about the same size as a deck of cards or like the palm of your hand (about 3 ounces).
Here are some other ways to have smaller portions of fat:
-
Use less butter or margarine
-
Use less salad dressing
1 cup of vegetables looks like 2 hands, cupped
1/2 cup of vegetables looks like 1 hand, cupped
3 ounces of cooked meat looks like a palm of your hand
“Then the Lord answered me and said: write the vision; make it plain on tablets, so that a runner may read it. For there is still a vision for the appointed time; it speaks of the end, and does not lie. If it seems to tarry, wait for it; it will surely come, it will not delay.” -Habakkuk 4:19
HOW MUCH?
8 ounces of liquid — 1 fist, clenched.
1 cup of food — 2 hands, cupped.
1/2 cup of food — 1 hand, cupped.
3 ounces of cooked meat — palm of hand.
1 tablespoon of mayonnaise — 2 thumbs.
PORTION SIZE MATTERS ... A LOT!
What does your plate look like?
Which one is the healthier plate? Circle it.
ANSWERS
1. deck of cards; 2. half; 3. one quarter;