We live in a super sized world where everything seems to be bigger and better. But when it comes to food, bigger is not always better. In fact, many of us are eating too much and not realizing it. This can lead to gut health issues, indigestion, weight gain, and other problems.

One of the reasons we overeat is because we don’t know what a proper serving size looks like. We tend to fill our plates with more food than we need, or snack on more than we should. We also get influenced by the portion sizes we see in restaurants, fast food chains, or packaged foods.

How much should we really eat? And how can we measure our servings without using scales or measuring cups?

The answer may come as a surprise; you can use your hands as a guide to estimate your serving sizes.

Serving Sizes for Beverages

Let’s start with beverages, since they are often overlooked when it comes to calories and nutrition. Many of us drink more than we need, especially sugary drinks like soda, juice, or sports drinks. These drinks can add up to a lot of calories and sugar, which can affect your blood sugar levels, appetite, and mood.

A serving size for most beverages is about 8 ounces, or one cup. This is roughly the size of a small coffee mug or a water bottle. You can also use your fist as a reference, since it is about the same size as a cup.

Here are some examples of serving sizes for beverages:

• Juice: one cup or one fist
• Milk: one cup or one fist
• Soda: one cup or one fist
• Water: one cup or one fist

As you can see, these are not very large amounts. You might be surprised by how little juice or soda you actually need to quench your thirst. A better option is to drink more water, which has zero calories and helps keep you hydrated and healthy.

Serving Sizes for Fruits and Vegetables

Fruits and vegetables are essential for a balanced diet, as they provide vitamins, minerals, antioxidants, and fiber. They also help fill you up with fewer calories, which can help you control your weight and prevent overeating.

A serving size for most fruits and vegetables is about half a cup, or the size of a tennis ball. You can also use your palm as a reference, since it is about the same size as half a cup.

Here are some examples of serving sizes for fruits and vegetables:

• Banana: half a banana or one palm
• Apple: one small apple or one palm
• Grapes: half a cup or one palm
• Carrot: one medium carrot or one palm
• Broccoli: half a cup or one palm
• Salad: two cups or two palms

As you can see, these are not very large amounts either. You might be surprised by how little fruit or vegetable you actually need to get your daily dose of nutrients. A good rule of thumb is to fill half of your plate with fruits and vegetables at every meal.

Serving Sizes for Grains and Starchy Foods

Grains and starchy foods are another important part of a balanced diet, as they provide carbohydrates, which are the main source of energy for your body and brain. They also provide fiber, which helps with digestion and satiety.

A serving size for most grains and starchy foods is about one ounce, or the size of a slice of bread. You can also use your hand as a reference, since it is about the same size as an ounce.

Here are some examples of serving sizes for grains and starchy foods:

• Bread: one slice or one hand
• Rice: half a cup or one hand
• Pasta: half a cup or one hand
• Potato: one small potato or one hand
• Corn: half a cup or one hand

As you can see, these are also not very large amounts. You might be surprised by how little rice or pasta you actually need to fuel your body and brain. A good rule of thumb is to fill one quarter of your plate with grains and starchy foods at every meal.

Serving Sizes for Protein

Protein foods are another important part of a balanced diet, as they provide amino acids, which are the building blocks of your muscles, organs, hormones, and enzymes. They also help keep you full and satisfied for longer.

A serving size for most protein foods is about three ounces, or the size of a deck of cards. You can also use your palm as a reference, since it is about the same size as three ounces.

Here are some examples of serving sizes for protein foods:

• Chicken: one breast or one palm
• Beef: one steak or one palm
• Fish: one fillet or one palm
• Eggs: two eggs or two palms
• Cheese: one ounce or one thumb

As you can see, these are also not very large amounts. You might be surprised by how little chicken or cheese you actually need to meet your protein needs. A good rule of thumb is to fill one quarter of your plate with protein foods at every meal.

Serving Sizes for Nuts and Seeds

Nuts and seeds are a great snack option, as they provide healthy fats, protein, fiber, and minerals. They also help lower your cholesterol, blood pressure, and inflammation.

A serving size for most nuts and seeds is about one ounce, or a handful. You can also use your hand as a reference, since it is about the same size as an ounce.

Here are some examples of serving sizes for nuts and seeds:

• Almonds: 23 nuts or one handful
• Cashews: 18 nuts or one handful
• Peanuts: 28 nuts or one handful
• Sunflower seeds: one quarter cup or one handful
• Pumpkin seeds: one quarter cup or one handful

As you can see, these are also not very large amounts. You might be surprised by how little nuts or seeds you actually need to enjoy their health benefits. A good rule of thumb is to limit your intake to one serving per day, as they are high in calories and fat.

Serving Sizes for Sweets and Treats

Sweets and treats are not essential for a balanced diet, but they can be enjoyed occasionally in moderation. They provide pleasure, comfort, and satisfaction, but they also provide a lot of calories, sugar, and fat, which can affect your health and weight.

A serving size for most sweets and treats is about one ounce, or the size of a small cookie. You can also use your hand as a reference, since it is about the same size as an ounce.

Here are some examples of serving sizes for sweets and treats:

• Chocolate: one square or one thumb
• Cookie: one small cookie or one thumb
• Cake: one slice or two thumbs
• Ice cream: half a cup or two thumbs
• Candy: 10 pieces or two thumbs

As you can see, these are very small amounts. You might be surprised by how little chocolate or ice cream you actually need to satisfy your sweet tooth. A good rule of thumb is to limit your intake to one serving per day, or less often if possible.

How to Eat Smarter and Feel Better

Now that you know what serving sizes look like for different foods and beverages, you can use this information to eat smarter and feel better. Here are some tips on how to do that:

• Use smaller plates and bowls to control your portions and avoid overeating.
• Use your hands as a guide to estimate your serving sizes without measuring tools.
• Fill half of your plate with fruits and vegetables, one quarter with grains and starchy foods, and one quarter with protein foods at every meal.
• Drink more water and limit your intake of sugary drinks like soda, juice, or sports drinks.
• Snack on nuts and seeds instead of chips or crackers.
• Enjoy sweets and treats occasionally in moderation, not every day.
• Eat slowly and mindfully, paying attention to your hunger and fullness cues.
• Stop eating when you are satisfied, not stuffed.

By following these tips, you will be able to eat smarter by understanding serving sizes. You will also be able to improve your health, digestion, weight, mood, and energy levels. You will feel better in every way.