The holiday season brings joy, togetherness, and an abundance of delicious food. It’s a time when healthy eating might take a backseat. But using the hand portion sizing method, maintaining balance and managing your nutrition during the festivities becomes manageable and enjoyable.
This method revolves around using your hand as a personalized and portable measuring tool. Your hand is proportionate to your body. Its size never changes, and it’s always with you, making it the perfect tool for measuring food and nutrients with minimal counting required.
When you assemble a plate for your holiday meals, consider including these four categories of food: protein, vegetables, carbohydrates, and fats. The hand portioning method for these four food group are:
- Protein – 1 palm size: Your palm determines your protein portion. For most, this equates to around 3-4 ounces of chicken, fish, beef, or plant-based proteins like tofu.
- Vegetables – 1 fist full: A fist-sized portion represents your vegetable intake. Aim for a variety of colorful, nutrient-rich veggies for a balanced plate.
- Carbohydrates – 1 cupped handful: Carbohydrates like rice, pasta, or potatoes can be measured by the size of your cupped hand. One to two handfuls is generally a good guide.
- Fats – 1 Thumb sized amount: Fats, essential for flavor and satiety, can be gauged by the size of your thumb. This includes oils, nuts, or butter.
Why is this method particularly useful during the holiday season?
- Mindful Eating: It promotes mindfulness, helping you avoid overindulging without having to weigh or measure every morsel.
- Maintaining Balance: With the holiday feasts, it’s easy to overdo it on rich, high-calorie foods. The hand portion method helps balance out the meal components.
- Weight Management: By being mindful of portion sizes, you can better manage your caloric intake, aiding in weight maintenance or even weight loss.
- Flexibility: It’s adaptable and convenient, perfect for any setting, whether it’s a festive dinner or a cozy meal at home.
As Thanksgiving approaches, employing this method can be a game-changer. Think of your plate as a canvas where your hand becomes the brush, allowing you to craft a balanced, nutritious masterpiece.
Remember, it’s not about restriction but about making informed choices. Enjoy the holiday treats while keeping portions in check. Happy, healthy eating this holiday season!