Making good use of our hands in portion control

Everyday we eat portions of food we think will fill us up and help us to make it to our next meal in a few hours. One thing we don’t usually think about in these hunger driven moments are the portions we are consuming. This can be the case especially when there is a hungry child in the equation. Just by looking at the labels, we can get an idea of how much we should consume, but the true secret to success is right in your hand!

Did you know you can simply use your hand as your everyday measuring tool for approximate portion sizes?

hand portion measurement

Here are some tips in helping to know the correct portions you and your child should be eating:

A fist or cupped hand = 1 cup

            1 serving of cereal would be ½ a cup

            1 serving of pasta would be ½ cup

Palm = 3 oz. of meat

            Two servings, or 6 oz., of lean meat should be a part of your daily diet.

Whole Thumb = 1 oz. of cheese

             1 serving of low fat cheese would be 1 ½-2 oz.

Thumb Top = 1 teaspoon (3 teaspoons equals 1 tablespoon)

Handful = 1-2 oz. of a snack food

            Snacks can sometimes be over consumed

            1 serving of nuts would be 1 oz. or 1 handful.

            1 serving of chips or pretzels would be 1 oz. or 2 handfuls

This is also a great way to get your children involved in knowing their proper portion sizes from a young age!

Get your hands in there and enjoy the food!

For more information, please visit

Written by Eden Arraya 


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