Eat Smarter & Concentrate Serving Sizes
How much should we really eat? And how can we measure our servings without using scales or measuring cups?
How much should we really eat? And how can we measure our servings without using scales or measuring cups?
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.
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.
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.
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.
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.
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:
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.
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:
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.
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:
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.