Hi I’m Candy Cumming a Registered Dietician
with Sharp Healthcare and today we’re goingto talk about portion control. Because it’s
really hard to figure out how to set up aplate. I like to use my hands and a clock.
Well, we want about 2 cups of vegetables onour plate, so that would be one fist for one
cup, and the second fist for the second cup. When we put the starchy thing on there you
know, your rice, your potato, your corn, youjust need one fistful or one cup of food.
And then when it comes to the protein part,you know, the meat, the chicken, or fish,
you’re looking at about four fingers. Becauseeach finger roughly is about the size of an
ounce of meat. So you can think of your fourfingers, or the palm of your hand is about
the same size. Or if you want to, you canthink of the deck of cards as the appropriate
size of meat, chicken, or fish on your plate. So I mentioned earlier that I always use a
clock too. Because I like to set up my platethinking of it as a clock face. Here from
12:00 to 3:00 you got your four fingers ofmeat, chicken, or fish, whatever you prefer.
From 3:00 to 6:00, you got that one fistfulor one cup of starchy food, and then from
12:00 to 6:00 on the other side you have yourtwo cups of vegetables. So what does this
look like? Well we actually set up a plate. Here it is. There’s your clock face, all
dressed up with food. So you have this beautiful,two cups of vegetables here. Your four fingers
or your deck of cards worth of meat, chicken,or fish and down here, your one cup of starchy
food. When you get all of that on a plate,you have only about 400 calories. It’s really
nutritious and really filling. Be mindfulthough, if you added a lot of extra butter
or sour cream, or fried all that food, youcould double or triple the calories on that
plate, and kind of blow the whole thing withportion control. So remember, the clock face
and your hands, and you can set up a reallyhealthy plate. And now you just learned some
really basics on portion control.


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