By Donna Moodie, RD CDN CDE
Are you trying to lose weight or control you blood sugar? Here are some simple ways to control portion sizes, possibly lose weight, and maybe even control your blood sugar, all at the same time.
A closed fist is roughly equal to 1 cup of grain or starchy vegetable.
A 3-4 ounce serving of protein is about the size of the palm of your hand without fingers.
A teaspoon of fat or oil is about equal to the size of the tip of your thumb.
An ounce of cheese is roughly equivalent to the size of 2 small dice.
An easy way to measure portion size is called the plate method. Try to fill ¼ of your plate with starchy food or starchy vegetables like pasta or potatoes, another ¼ of your plate with a lean protein such as chicken or salmon, and the remaining ½ of your plate with non-starch vegetables like broccoli and salad.
Donna Moodie is a Registered Dietician and Certified Diabetes Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at dm258@cornell.edu