Portion Control

Portion control is something most people have a problem with, and small wonder. If you look at the size of a standard dinner plate for sale in any department store today and an antique plate from the early part of the last century, you'll notice our modern plates are bigger. Food in restaurants is heaped up, what used to be a large popcorn in the movies is now a small. And coffee sizes at your local chain kiosk? Seriously? I won't name the vendor but you know the one I'm talking about: their new coffee size in the US will hold a bottle of wine. Good for getting depressed in parks, bad for really understanding how much we're eating. 

Looking at the sizes and shapes of different people, it's hard to believe that a standard measuring unit should be equal between them, which is also confusing. My 6 foot 5 inch tall broad shouldered brother runs on more protein than I do, it just makes sense. So the best, most sensible way to control portions for individuals in my humble (and non-medical professional opinion) is going by the size of your hand. If you're lucky enough to be born with even one perfectly formed hand, you'll notice that your hand is custom measured to your personal frame and height. You can use this to guide portions or serving sizes:  

Palm of your hand= approximately 3 ounces

This is your personal serving size for protein, be it animal or tofu. The thickness of your hand will also factor in as a guide for you. Normally the recommended serving size for protein is about the size of a deck of cards, which may or may not be relevant to the size of your hand. Go by your hand for this and the rest. 

Clenched fist= approximately 1 cup

This is a good visual for measuring cereal, casseroles and soups.

One cupped hand= approximately ½ cup

This is a good serving size for fruit or white potato or rice.

Two cupped hands= round it over with green leafy goodness

This is your serving size for green leafy salad. Om nom nom nom.... 

Tip of your thumb= approximately 1 teaspoon

This is your portion for things like butter, margarine or oil. Heavy fats, basically. 

One entire thumb or two thumbs together if your thumbs are freakishly small = approximately 1 Tablespoon

Serving size for peanut butter, cream cheese or salad dressing. 

Look online for other options in interpreting your hands for serving sizes. This is a combination of a couple that made sense to and seem to be working for me.