Smaller Portions, Smaller You!

It’s week three of Dr. Everett’s Weight Loss Challenge. Our team has lost a total of 98 pounds so far! If you missed this one, don’t worry:

Sign up for the next challenge here.

Dear Dr. Everett: I am trying my best to watch my portion sizes, but I don’t want to pull out a scale or measuring cup every time I eat. What should I do?

Dr. Everett:
Although weighing and measuring is the most accurate way to keep track of how much you’re really eating and drinking, it’s not always possible to carry a food scale or measuring cups. So when you can’t weigh and measure, use your hand to estimate portion size.

Your palm is about the size of a small 5 oz serving of meat or a serving of raw nuts. Your palm and fingers are roughly equivalent to a regular 5-7 oz serving of fish.
Your cupped hand is about 1⁄2 cup of vegetables or pasta.
Two cupped hands are about 1 cup of breakfast cereal, salad, or air-popped popcorn.
Your clenched fist is approximately 1 medium piece of fruit or 1 cup of vegetables, berries, cooked rice, or pasta.
Your thumb is approximately the size of 1 tablespoon of dips or condiments such as hummus or ketchup.
Your fingertip is about the size of a teaspoon of margarine, butter, or peanut butter.

Or refer to this chart:


The three top benefits of eating smaller portions are:


Slimmer with more energy and money in the bank – sign me up!

Do you have a weight loss/nutrition question for Dr. Everett or a fitness question for Robin?

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