Health News
While we all agree that serving sizes are gigantic, what?s challenging is trying to figure out what counts as the appropriate amount for a single serving. This is an important question both for weight control, and overall healthy eating.
- More On Limiting Sugary Drinks
By Dr. Madelyn FernstromHere?s an update on the sugary drink debate and size limits that I wrote about back in June. New York City?s leadership proposed a ban on the sale of sugary drinks larger than 16 ounces. A huge debate followed, ranging from personal...
- Is Obesity The New Normal?
There?s an old joke that goes something like this: ?If you want to feel thinner, hang around with heavier people.? Maybe that?s not so funny anymore. With two-thirds of the U.S. population overweight or obese, the ?look? of Americans has changed. We?re...
- ?suggested? Serving Size?
By Dr. Madelyn Fernstrom With all the focus on reading nutrition labels, there?s a glaring point of confusion for so many people: how many servings are in a package? We read about calories, protein, fat, sodium, and fiber in a serving ? and often just...
- Be A Savvy Label Reader
by Dr. Madelyn FernstromIf you?ve read a food label recently, you might compare it to an encyclopedia entry. So much information packed into such a tiny space!And it?s not just reading the label ? but translating this information to support an informed...
- Quick Tip To Cut Calories
by Dr. Madelyn Fernstrom One of the biggest issues I hear about family meals is the tendency to go back for seconds, or even thirds. Many of us love our own cooking ? and want more of a good thing ? and struggle with portion control. Here?s a quick...
Health News
What's a Serving? Use Your Hand!
by Dr. Madelyn Fernstrom
We?re not walking around with food scales and measuring cups (at least I hope not!) ? and it?s really easy to confuse all of the comparisons you?ve heard a million times before. Serving size terms like a tennis ball, checkbook, computer mouse, a shotglass, a pair of dice, a lightbulb ? the list goes on and on. Sound familiar?
I?d like to share a really simple way, using your hand, to gauge your portion sizes. It?s my ?favorite rule of thumb? (pun intended!), especially when I?m away from my kitchen!
- The palm of your hand??.3-4 ounce serving of protein
- Your balled up fist??.1 cup serving of pasta, rice, cereal, vegetables, salad ; one whole fruit
- Cupped hand??..1/2 cup serving of pasta, rice, cereal, cooked vegetables, canned fruits
- Your thumb??1 ounce of cheese; 1 tablespoon of peanut butter, salad dressing, mayonnaise
- Your thumb tip??.1 teaspoon of oil
- One small handful (food completely within your hand)??..1 ounce of nuts, candy
- Two small handfuls??.1 ounce serving of chips, pretzels
While these are not precise measurements, they go a long way to helping you figure out portion control ? and help support mindful eating.
Let me know how you figure out portion sizes!
- More On Limiting Sugary Drinks
By Dr. Madelyn FernstromHere?s an update on the sugary drink debate and size limits that I wrote about back in June. New York City?s leadership proposed a ban on the sale of sugary drinks larger than 16 ounces. A huge debate followed, ranging from personal...
- Is Obesity The New Normal?
There?s an old joke that goes something like this: ?If you want to feel thinner, hang around with heavier people.? Maybe that?s not so funny anymore. With two-thirds of the U.S. population overweight or obese, the ?look? of Americans has changed. We?re...
- ?suggested? Serving Size?
By Dr. Madelyn Fernstrom With all the focus on reading nutrition labels, there?s a glaring point of confusion for so many people: how many servings are in a package? We read about calories, protein, fat, sodium, and fiber in a serving ? and often just...
- Be A Savvy Label Reader
by Dr. Madelyn FernstromIf you?ve read a food label recently, you might compare it to an encyclopedia entry. So much information packed into such a tiny space!And it?s not just reading the label ? but translating this information to support an informed...
- Quick Tip To Cut Calories
by Dr. Madelyn Fernstrom One of the biggest issues I hear about family meals is the tendency to go back for seconds, or even thirds. Many of us love our own cooking ? and want more of a good thing ? and struggle with portion control. Here?s a quick...