Basics: Portions - The hand guide to Food Portions: Combating Portion Distoriton for Healthier Eating

Portion Distortion…it’s real!! 20 yrs ago…now.

Today we will look into portion sizes, using your hand as a guide, and what to look for to combat portion distortion.

In today’s world of super-sized meals and king-sized snacks, it’s easy to lose sight of what constitutes a healthy portion. Portion distortion, the phenomenon where serving sizes have grown significantly over time, has contributed to the rising rates of obesity and related health issues. However, by using our hands as a practical guide for portion sizes, we can regain control over our eating habits. In this blog post/video, we will explore how the hand can serve as a helpful tool for estimating portion sizes, and discuss the problem of portion distortion and its impact on our health.

Disclaimers:

• There is never any one diet that fits all…but this is one that fits a large majority!
• Needs may vary (age, activity level, health status)
• The size of ones hand is not always in proportion to ones body…yet again, this theory fits most.
• This method is only a guide, not exact measurements

I know that there are many people that can in-vision a deck of cards and apply that to their protein portion size. However; I also know that there are some out there who can’t imagine and apply.

The Hand Guide to Portion Sizes #

Estimating portion sizes using the hand is a convenient and accessible method that can be used anytime, anywhere. Each part of the hand provides a reference point for different food groups:

Free one page printout available

Palm (~ 3 oz) #

The size and thickness of your palm can be used to estimate protein portions. A serving of redmeat, fish, pork, or poultry should roughly match the size of your palm. This helps control your intake of protein, a vital macronutrient.

Fist (~ 1 cup) #

Your closed fist can be a guide for estimating carbohydrate portions. One serving of cooked rice, pasta, or potatoes should fit within the size of your closed fist. This measurement helps manage your intake of energy-providing carbohydrates.

• Grains (cooked rice, pasta)
• Vegetables (salad/greens)
• Fruit (medium)
• Cereal
• Yogurt
• Beans
• Lentils

Cupped Hand (~ 1/2 cup) #

Use your cupped hand to estimate portions of fruits, vegetables, or nuts. A serving of these foods should fit within the palm of your cupped hand. Including a variety of colorful produce in your diet promotes nutrient intake.

• Vegetables: like squash, zuccini, carrots, green beans, and more.
• Fresh Fruit: like grapes or berries
• Nuts/Seeds

Thumb (1-2 Tablespoons) & Finger (1 teaspoon) #

The size of your thumb can help you estimate fat portions. One serving of oils, butter, or nut butter is roughly equal to half or the whole size of your thumb. Be mindful of healthy fats, but keep in mind that they are calorie-dense.

• Thumb (~ 2 Tbsp): Nut butters
• Thumb tip (knuckle to tip) (~ 1 Tbsp): salad dressing, some oils
• Index Finger (~ 1 oz): hard cheese and olives
• Finger tip (~ 1 tsp): sugar, oils, and butter

Open Hand #

Your open hand can guide you in portioning snacks or treats. A portion of popcorn, pretzels, or chips should fit within the space of your open hand. This helps you enjoy these foods in moderation. Snacks Pretzels Chips Popcorn

Portion Distortion: The Problem #

Portion distortion occurs when serving sizes become larger than what is nutritionally necessary. It often leads to over consumption of calories, which contributes to weight gain and chronic diseases.

Did you know that food portions in the US have doubled, or more, in the past 20 yrs?

• Coffee 20 yrs ago - 45 calories (8 oz) Now - 350 calories (16 oz) - Latte

7 for the price of 1

This may not be the same thing but it is what is “socially acceptable” in our current time. When you say your getting coffee now days, people typically refer to lattes, cold brew w/cream and sugar, etc… 20 years ago, getting coffee ment an 8 oz black coffee (maybe cream and sugar).

Food Industry #

Restaurants, fast food chains, and food manufacturers often offer larger portions to attract customers and provide a sense of value for money. Unfortunately, these portions are often far beyond what our bodies actually need.

Portion sizes at fast food chains are 2 to 5 times larger

• Hamburger In 1955 - 1.6 oz Now average 8 oz That is 500% more
• French Fries 1955 - 2.4 oz (~210 calories) Now - 6.9 oz (~610 calories)

3 for the price of 1

Social Influence #

Portion sizes portrayed in media, advertising, and social settings can distort our perception of what is normal. When surrounded by others eating large portions, we may unknowingly mimic their choices.

• Chocolate Chip Cookie 20 yrs ago - 55 calories (1 1/2 in diameter) Now - 275 calories (3 1/2 in diameter)
• Muffin 20 yrs ago - 210 calories (1 1/2 oz) Now - 500 calories (4 oz)

Packaging and Marketing #

Packaged foods often come in larger sizes, promoting the idea that more is better. Marketing tactics, such as “family-sized” or “super-sized” labels, can encourage overeating.

• Bagel 20 yrs ago - 140 calories (~3 in diameter) Now - 350 calories (~6 in diameter)
• Soda 20 yrs ago - 85 calories (6.5 oz) Now - 250 calories (20 oz)

Emotional Eating #

Stress, boredom, and other emotional triggers can lead to mindless eating and larger portion sizes as a form of comfort. This emotional connection with food can further contribute to portion distortion.

Combating Portion Distortion #

Recognizing and addressing portion distortion is essential for maintaining a balanced and healthy diet. Here are some strategies to help combat portion distortion:

Educate Yourself #

Understand the difference between portion sizes and serving sizes. Familiarize yourself with recommended guidelines and use hand-based portion estimates as a practical tool. (According to the National Institute of Health)

• Portion sizes How much food you choose to eat at one time
• Serving sizes Specific amount of food or beverage **Note: Food labels are based on a 2000 calorie diet

Portion does NOT equal Serving

Practice Mindful Eating #

Pay attention to your hunger and fullness cues. Slow down, savor each bite, and take time to enjoy your meals. Mindful eating allows you to better recognize when you’ve had enough, preventing overeating

• Don’t watch TV while eating.
• Wait ~20 minutes before getting 2nds
• Eat with others

Use Smaller Plates and Bowls #

Opt for smaller dishware to visually trick your brain into perceiving larger portions. This simple strategy can help control portion sizes and prevent overindulgence.

Plates are larger today by ~33%

• 1960’s - 8 1/2 in (holds ~800 calories)
• 1980’s - 10 in (~1000 calories) - 20% kcal increase
• 2000 - 11 in (~1600 calories) - 35% kcal increase
• 2009 - 12 in (~1900 calories) - 15% kcal increase Corelle Vitrelle

Plan and Prep Meals #

Take control of your portion sizes by preparing meals at home. Use measuring cups and kitchen scales to ensure accurate portioning. Plan ahead and pack appropriate portions for meals on the go.

Be Mindful of Restaurant Portions #

When dining out, be aware that restaurant servings are often larger than necessary. Consider sharing a meal, ordering an appetizer as a main course, or asking for a takeout container to divide the portion before eating.

• Pepperoni Pizza 20 yrs ago - 500 calories Now - 850 calories
• Chicken Stir Fry 20 yrs ago - 435 calories (2 c) Now - 865 calories (4 1/2 c)

In Conclution #

In a world of excessive portion sizes and portion distortion, using our hands as a guide for portion control can help us make more informed choices about the food we consume. By understanding the hand-based portion estimates and being mindful of the factors contributing to portion distortion, we can regain control over our eating habits. Combining this knowledge with mindful eating practices and other strategies, we can achieve a healthier balance, promote weight management, and reduce the risk of chronic diseases. Remember, it’s not just what we eat, but how much we eat that plays a crucial role in our overall well-being.

Video #

Download #