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.
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