Portion Control in The Palm of My Hands?

I live in the United States and enjoy the privilege of large portions in restaurants, packaged snacks, prepared meals, and really any other way we consume foods and drinks. Visiting Europe was a shock when I ordered my first meal. Why is this meal ONLY the size of my hand? Where is the rest of it? This coffee cup looks like it is for a three year old, NOT an adult. A few common thoughts for most Americans.

Portion control is a popular topic when addressing weight loss, budgeting, analyzing nutrition needs, or just figuring out the best bang for your buck when grocery shopping. Each country and individual sees food and drink quantities differently. But is there a correct way? Should we be counting calories and macros instead?

According to YWM (Your Weight Matters), the average American consumes 20-25 % more calories now than 50 years ago. We are also moving less, the recipe for weight gain. Basically we have become extremely good and producing, selling, and consuming more food at a better value for our money.

But instead of pulling out a scale or an app during a night out or when preparing your next meal, simply take out your hand. Yes, your hand can be used as a general guide to how much fruits, veggies, proteins, grains, oils, and even treats your specific body should be consuming. A 5 foot, athletic, 115lb, female does not have the same nutritional requirements as a 6 foot, nonathletic, 170lb, male.

The EUFIC (European Food Information Council) has an excellent diagram breaking down portion control using our hands for each meal!

Fruits: Aiming for about 5 portions of the recommended amount daily.

-Small fruits (kiwi or tangerine): 2 pieces

-Medium fruits (apple, orange, banana): 1 piece

-Large fruits (cantaloupe, watermelon, honeydew): 1 slice

-1 handful of berries

Vegetables: Aiming for about 5 portions of the recommended amount daily.

-2 handfuls of leafy salad (kale, iceberg lettuce, spinach)

-1 fist of root vegetables (carrots or potatoes)

Protein:

-Palm of hand 2x weekly of fish

-Palm of hand (less frequently) of red and processed meats

-Eggs: 2

-1 fist of beans

Dairy: Low in sugar and preservatives

-Index finger for cheese

Grains: Whole grains

-1 handful of pasta

-1 slice of bread

-1 fist of cereal

Nuts: Heart-healthy fats filled with nutrients

-1 small handful

Fats and Oils:

-1 thumb of peanut butter

-1 thumb of butter

-1 thumb of olive oil

Treats:

-1/2 a fist of ice cream

-Index finger of chocolate

Of course this a general rule and also depends on if you have nutritional restrictions. But it is a great beginning guide when considering if you should take half of the meal home with you, reach for a second helping, or when serving children.

The Kids Eat Free Guide in Australia suggestions the below guide for kids per meal:

Fruits:

-2 palms

Vegetables:

-2 palms

Protein:

-1 palm

Dairy:

-1 thumb

Grains:

-1 fist

Healthy fats:

-1 thumb

Treats:

-1 thumb tip

What is the impact of larger portions on the environment:

-Garbage: The more we consume, the more garbage we produce. Portions that come in larger sizes and can be split and stored in reusable containers at home are better options than individual wrapped pieces or bags of food. Also considering:

-Does the product come in cans or bottles that can be reused?

-Can I buy a larger bulk size and split/store smaller portions for later?

-Is this product even nutritionally valuable and worth my purchase?

-Labor: Who has to collect the ingredients for these products?

-Is there slave labor involved in harvesting or processing these products?

-Are the products Fairtrade?

-Water: Was there a large amount of water needed to create this product?

-Did the water usage take away from the locals to mass produce this product?

-Logistics: Did the product go through many countries, factories, trucks, planes, and distribution centers to be delivered?

Overall, the less we consume, the better for the environment. Focusing more on reduction than recycling and reusing stops the process before the effect takes place on the Earth.

Whether your goal is eating healthier, saving large portions for another meal to maximize money, better grocery shopping, sustainable eating, or as a new 2023 resolution, using your hand can really lend you a hand in choosing the right portion size for you!

Thank you for reading!

"Destiny is Mine"

*Reminder* I am not a doctor. This is not medical advice. Always consult your pediatrician, doctor, or nutritionist for individual specific goals as well as doing your own research.