healthy nutrition

Estimate portion sizes: Determine the right amount by hand

Correctly assess portion sizes Fruits, vegetables, and fruits

Do you want to shed a few pounds or just eat a healthy diet and avoid stomach problems? It’s all a question of the right portion size. Many people tend to eat a full plate, even when it is full. The consequence – obesity – cannot be permanently eliminated with any diet. In this case, the path to your dream figure is only one: only those who can assess the typical portion sizes can keep their optimal weight in the long run. And even if you have invited friends over for dinner, it is very useful as a host to be able to control the portions while they are being prepared. That way, not many leftovers are left and the guests are still full. We will show you instructions on how to use the hand measure as a guideline for the different food portions.

Estimate portion sizes: the amount that feeds us and the amount that we actually need

Assess portion sizes Determine tips correctly

In most recipes, the portions are stated. There is a big difference between the recommended amount, known as a portion, and the exact amount we actually eat per meal. With the term portion size and the picture instructions with hand measure, the nutrition experts actually try to illustrate the recommended amount. Example: Most adults should consume between 400 and 500 grams per main meal. We’ll show you what this meal is made up of. NB: The term cup is used to refer to a teacup. All foods with the exception of leafy vegetables are measured cooked. The servings are for an adult with a daily caloric intake of 2000 Kcal. Those who are currently on a diet plan can discuss their daily calorie needs with a nutritionist or their doctor.

Determine portion sizes: leafy vegetables

Estimate portion sizes leafy vegetables two handfuls

For a serving of leafy vegetables such as endive, lettuce and lamb’s lettuce, rocket, asparagus, spinach, Swiss chard and dandelion, you can estimate 2-3 cups or approx. 250 grams. They correspond to the amount that an adult can hold with both hands.

Assess portion sizes: pasta, spaghetti, rice 

Estimate portion sizes Grain Spaghetti Noodles Rice handful

Pasta, rice, beans and spaghetti are mostly served as a side dish. You calculate about 220 Kcal per cup of cooked side dish. They are equivalent to a handful. The amount that fits in the slightly arched hand of an adult should be served per person for garnish. Half will be charged for children.

Assess portion sizes: fish and meat

Assess portion sizes meat fish whole hand

A normal portion of meat or fish per meal is 200 grams and corresponds to 250 Kcal. This is how to correctly estimate the amount by hand: stretch out your hand and cut the meat into pieces as thick as a finger that fit in your hand. Serve 1 piece of meat per adult.

Determine portion size: Vegetables with a lot of carbohydrates

Appreciate serving sizes vegetables a lot of carbohydrates handful

Vegetables that are high in carbohydrates (e.g. potatoes, corn, peas, pumpkin, zucchini, etc.) should be served sparingly. For an adult, 1 cup, i.e. 180 Kcal or a handful, is completely sufficient.

Determine portion sizes: Sliced ​​cheese as thick as a finger

Assess portion sizes Cheese find a thick slice of calories

Regardless of whether it is soft or hard: you should ideally cut cheese into slices as thick as a finger. A sliced ​​cheese has an average weight of 45 grams, with cream cheese it is around 40 grams and with soft cheese a finger-thick slice weighs up to 60 grams. Accordingly, the calories can vary widely, at least they are a maximum of around 165 Kcal.

Assess portion sizes: low carb vegetables

Estimate portion sizes low carb vegetables handful

Low carb vegetables like broccoli, cucumber, peppers, mushrooms, tomatoes, and onions are often served with cheese as a starter. A cup is around 40 calories, and a handful is the ideal measure. You can also serve low carb vegetables as small snacks between main meals. They are also ideal for in between in the office.

Determine portion sizes correctly: cup of milk

Assess portion sizes Milk clenched fist

Depending on whether you buy whole milk or low-fat milk, the calories for a cup can vary between 90 and 145. In this case, use your own clenched fist as a guideline.

Determine portion sizes by hand: nuts and muesli

Estimate portion sizes Nuts in the palm of your hand

Muesli and nuts are usually eaten with yogurt. In this case, the palm of the hand is indicative: the amount corresponds to 1/4 teacup and has 130 calories. Many cereal boxes have a larger minimum amount per serving, so don’t stick to it so strictly.

Estimate portion size: Fresh fruit

Assess portion sizes Fruit clenched fist daily

Use your clenched fist as a guide for fruit. Usually this serving is equal to 100 calories. A medium-sized apple or banana is just the right amount and typically weighs around 200 grams. The nutrition experts recommend consuming fruit 2-3 times a day and always serving the fresh, seasonal fruit first and then reaching for dried fruit.

Estimate portion size: dried fruits

Assess portion sizes. Dried fruit palm guideline

1/4 teacup of dried fruit weighs around 40 grams and contains around 130 Kcal. Exactly the same amount fits in the palm of an adult’s palm. Most cakes are decorated with dried fruits. They are also eaten as a snack with oatmeal and yogurt. Our tip: Dried fruits are very healthy in themselves, unfortunately they contain almost twice as many calories as fresh fruits. So eat fresh fruit whenever you can.

If you prepare food for family and friends yourself, you can use the quantities given above as a guide. But if it is about purchased food such as muesli or chips, then you have to pay extra attention to the portion specifications from the manufacturer. Unfortunately, these are not always clearly and easily marked. Especially if you are on a diet, you should opt for products where the label refers to 100 grams.

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