Eating out can make it challenging to keep on top of healthy food portions. Most of us know that the amounts we’re served at a restaurant are far too large. However, it’s difficult to know just how much is appropriate for a given meal. After all, it’s not as though you can whip out a food scale and measuring cups at a restaurant table. Fortunately, there are some handy tips and tricks you can use to measure serving size using your hands.
Using Your Hands to Measure Portion Sizes
Of course, everyone’s hand size is different, as is every recipe. This does mean that the healthy food portions you measure with your hands won’t be accurate right down to the calorie. However, it can give you a good general idea. This can help you to keep your intake of calories, fat, and sugars to within a more appropriate limit.
Naturally, it’s more helpful if you can check out the healthy food portions based on specific numbers. Many restaurants will show their nutrition information on their websites or may even provide it on their menus. However, that isn’t always the case. When it’s not, your hands can provide a decent general measure. It may not offer precision, but it can help you to avoid overdoing it.
The Answer to Healthy Food Portions is in the Palm of Your Hand
Use the following measurements to help guide you through the healthy food portions at your local restaurants, even if you’re getting fast food!
- Serving size length of hand, 1 thin crust slice: 250-300 calories
- Serving size length of hand, 1 regular crust slice: 300-360 calories
- Serving size length of hand, 1 breadstick (soft): 110 calories
- Serving size ½ fist, chow mein/lo mein (soft noodles): 230-250 calories
- Serving size ½ fist, fried rice: 235-260 calories
- Palm (no fingers) Chicken, breaded, with sauce (orange chicken, sweet sour, general Tso, etc.): 200-300 calories
- Egg roll, length from tip of pinky to junction of wrist: 160-250 calories
- Palm (no fingers) pot stickers (approximately 3): 120-200 calories
- Serving size ½ fist, Mexican rice: 120-160 calories
- Serving size ½ fist refried beans: 150-200 calories
- Serving size length of hand, 1 chicken enchilada: 350-400 calories
- Serving size length of hand, 1 beef enchilada: 350-400 calories
- Serving size length of hand, 1 shrimp enchilada: 300-350 calories
- Serving size palm (no fingers) chicken fajita meat: 160-200 calories
- Serving size palm (no fingers) beef fajita meat: 180-240 calories
- Serving size palm (no fingers) shrimp fajita meat: 100-160 calories
- Serving size slightly smaller than whole hand, 1 corn tortilla: 60-80 calories
- Serving size slightly smaller than whole hand, 1 flour tortilla: 100-140 calories