Keeping portions in check can help your waistline and your heart. Dish out smart serving sizes by using your hand as a guide.
PALM = PROTEIN Most protein portions (whether fish, poultry, meat or tofu) should be about the size of your palm when you cup your hand.
THUMB = FATS Match portions of fats (like cheese) to your thumb size. One exception: nuts, which should be about 2 Tbsp per snack.
FIST = FRUITS AND GRAINS Bread, fruit, cereal, rice and grain portions should be equal to the size of your closed fist, or a tennis ball.
HAND = VEGGIES Open your hand and spread your fingers as wide as you can—that’s a good vegetable portion.
Sources: Karen Ansel, RDN, coauthor, The Calendar Diet. James Rouse, ND, coauthor, Think, Eat, Move, Thrive.