I don’t know about you, but when I’m out and about I’m not carrying around a set of measuring cups or spoons. So I like using my hand which is always with me 🙂 It helps me to recognize a serving size which helps me with my portion control and therefor my calories.
One Serving Size of Complex Carbs & Whole Grains, Legumes & Vegetable Proteins, Starchy Fruits & Vegetables are about the volume of a clenched fist or more specifically:
- 1 slice of bread
- Cooked grain like bulgur, oats, rice, or pasta – 1/2 cup
- Cold cereal – 3/4 cup
- 1 medium potato
- Corn – 1/2 cup
Women aim for 4–6 servings per day
Men aim for 6–9 servings per day
Simple Sugars, Dressings & Spreads are
LESS than diameter & thickness of thumb
or more specifically:
- Oils, butter, margarine, or mayonnaise – 2 teaspoons of oil
- Regular salad dressing – 2 tablespoons
Women aim for 4–8 servings per day
Men aim for 8–12
Don’t try to remember all of this at once. Just work at remembering one type of food group at a time and once you have it down add in another.
Next post I’ll give portions for Proteins, both animal and non-animal.