Health Coach Leslie Knox on Portion Distortion

Portion Distortion – Assessing portion sizes quickly


When we talk about all the different types of diets out there like intermittent fasting, keto diet, the DASH diet and so on – one thing they all have in common is portion or the amount of food that you eat. Whereas a serving size is the amount of food measured to determine information about it but when we don’t have all the information, we often end up with portion distortion.

Here are 4 tips to help us determine portion sizes by using your hand that you may find helpful:

 1: the palm of your hand is about 3 oz- 5oz of protein

2: Your thumb is about a tablespoon of fats

Like peanut butter whereas your thumbnail could be used as measurement for a teaspoon for items such as a liquid oil or butter

 3: Your hand as a fist is about 1 cup

Good for measuring carbohydrates and vegetables. You could also form a cup with your hand and use it to measure carbs or items such as nuts

4: Use forefinger and thumb to measure fruit

As a guide in holding something like an apple can be used for measuring a serving of fruit


According to the Surgeon General, the average adult gains one to three pounds per year by adding an extra 100 calories per day so this can be a helpful tool for families to use in order to determine appropriate portion sizes.


Made possible in part:

As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk., YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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