In this month’s Nutrition Education article, SMAA Meals on Wheels Dietician, Elizabeth Varga, shares how to “Get a Handle on Serving Sizes!”

Ever wonder how much you should have of a certain food but don’t have the means to measure it out or even know how much to measure out? Don’t worry, you can actually use your hands!

Using your hands may not be exact, but it can help you visualize what amount of our main foods group you should be consuming throughout the day! If you have questions, MyPlate.gov is a great resource to start with.

Protein Foods:

The amount of protein we need will depend on our age, sex, weight, height and how much we exercise. Most of the time, it is recommended you consume a 3 oz serving of protein-rich food at mealtimes. An example of 3 oz of fish, meat, or poultry is the palm of our hand or a deck of cards. A serving of beans or lentils would be a ½ cup or a fist. Lastly, a serving of nuts or seeds can be described as a cupped hand or ¼ cup. Some great protein options to add to a meal include beans or lean meats like chicken or turkey.

Dairy:

Dairy needs also differ between people, based on age, sex, weight and activity level. Most people don’t get enough dairy throughout the day. Dairy products include milk, cheese, yogurt, etc. The USDA recommends choosing fat-free or low-fat dairy options. One cup of milk, or ¾ cup of yogurt is similar in size to our fist. As for cheese, you can use two thumbs to estimate 1 ½ oz of cheese.

Grains:

Grain foods, or carbohydrate foods, usually take up a large portion of our plate, a quarter to be exact. These foods include breads, pastas, rice, and cereals. It’s recommended that half of the grains we eat are whole grains. For example, a hand or one slice of bread is one serving. Half a fist is similar to ½ cup and we use that to measure out pasta or rice. A whole fist is used to measure cereal and can be equivalent to 1 cup.

Fruits and Vegetables:

Half of your plate should be fruit and or vegetables. These can be canned, frozen, fresh, whole or even mashed. Half of your fist is a great measurement for cooked vegetables or cut up fruit. As for dried fruit, the best way to measure it is using a cupped hand. That is about ¼ cup or one serving. A fist measures out a whole piece of fruit like an apple or orange or a bowl of salad greens.

Remember, these are just easy ways to estimate a serving of common foods. If you are planning out your plate, MyPlate.gov is the best way to visualize your portion sizes. For in-depth information on each of the foods groups and how to plan out your plate visit the website