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Hand Portion Sizes for Healthy Eating

The document provides visual guides for estimating portion sizes of common foods using hands and fingers as a reference. It suggests using a fist for 1 cup, a palm for 3 ounces of meat, a thumb tip for 1 teaspoon like peanut butter or mayonnaise, a handful for 1-2 ounces of snack foods like nuts or chips, and a tennis ball for 1 serving of fruit. Portion control is important for maintaining a healthy, balanced diet.

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nehah
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549 views2 pages

Hand Portion Sizes for Healthy Eating

The document provides visual guides for estimating portion sizes of common foods using hands and fingers as a reference. It suggests using a fist for 1 cup, a palm for 3 ounces of meat, a thumb tip for 1 teaspoon like peanut butter or mayonnaise, a handful for 1-2 ounces of snack foods like nuts or chips, and a tennis ball for 1 serving of fruit. Portion control is important for maintaining a healthy, balanced diet.

Uploaded by

nehah
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

A B

im for tness

Aim for 30 minutes of moderate physical activity most days of the week

uild a healthy base

Let the pyramid guide all your food choices

hoose sensibly

Eat a variety of fruits, vegetables and whole grains every day

In partnership with

ret to e sec size Th ng ervi n s is i nd. ur ha yo

Funding provided through a partnership of Food and Nutrition Services USDA, NC Division of Social Services Economic Independence Services, and the North Carolina Nutrition Network.

A fist or cupped hand = 1 cup Palm = 3 oz. of meat


Two servings, or 6 oz., of lean meat (poultry, sh, shellsh, beef) should be a part of a daily diet. Measure the right amount with your palm. One palm size portion equals 3 oz., or one serving. 1 serving = 1/2 cup cereal, cooked pasta or rice or 1 cup of raw, leafy green vegetables or 1/2 cup of cooked or raw, chopped vegetables or fruit

Thumb tip = 1 teaspoon A thumb = 1 oz. of cheese


Consuming low-fat cheese is a good way to help you meet the required servings from the milk, yogurt and cheese group. 1 1/2 - 2 oz. of low-fat cheese counts as 1 of the 2-3 daily recommended servings. Keep high-fat foods, such as peanut butter and mayonnaise, at a minimum by measuring the serving with your thumb. One teaspoon is equal to the end of your thumb, from the knuckle up.Three teaspoons equals 1 tablespoon.

Handful = 1-2 oz. of snack food


Snacking can add up. Remember, 1 handful equals 1 oz. of nuts and small candies. For chips and pretzels, 2 handfuls equals 1 oz.
Because hand sizes vary, compare your st size to an actual measuring cup.

1 tennis ball = 1 serving of fruit


Healthy diets include 2-4 servings of fruit a day.

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