What’s On Your Plate?

So I was always curious about portion control and what was recommended when eating a meal. Some health plans will say that if you cut your simple carbs you do not have to watch your portion intake of other foods such as fats and proteins, etc. Some even swear by food combination while others say eat whatever you want in moderation. Rarely do people actually eat the recommended portion when it comes to certain food.

In 2011 First Lady Michelle Obama and USDA Secretary Tom Vilsack released an icon called “My Plate.” My plate is an icon to help consumers think about building a healthy plate during meal time. The icon emphasizes fruit, grains, protein, vegetables as well diary.

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Below are some other visuals of portion sizes:

1oz: Cupped handful or 4 dices.

Copy of cuppedhandful

3oz: The recommended size for cooked meat should be about the size and thickness of the palm of your hand or a deck of cards.

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For your fruits, vegetables, grain, etc. 1 cup is recommended. That is equivalent to a fist or baseball.

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1 Tsp: Tip of finger (oil, butter, sugar) (3 tsp=1 Tbsp)
1 Tbsp: Tip of thumb (Salad dressing, peanut butter)
4 Tbsp= 1/4th cup

Now I know for myself I have not followed this and when it came to the recommended portion sizes I would break it or often use  the actual Tbsp or Tsp. I am a lover of grains, whole grains that is and I had to wean myself off of pasta. However, when it comes to rice (brown rice) I love it but I know at times I can eat over the recommended portion size. Too much of anything is not good for you and if you know your body you know what is good for you. I myself have to watch my grain intake. However, I hope this helps and perhaps this will help in your weight loss journey or help develop healthier eating habits.


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