i I’m Candy Cumming a Registered Dieticianwith Sharp Healthcare and today we’re goingto talk about portion control. Because it'sreally hard to figure out how to set up a plate. 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 onecup, and the second fist for the second cup.
When we put the starchy thing on there youknow, 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 anounce of meat. So you can think of your fourfingers, or the palm of your hand is aboutthe same size. Or if you want to, you canthink of the deck of cards as the appropriatesize 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 from12:00 to 3:00 you got your four fingers of meat, chicken, or fish, whatever you prefer.From 3:00 to 6:00, you got that one fistful or one cup of starchy food, and then from12:00 to 6:00 on the other side you have yourtwo cups of vegetables. So what does thislook like? Well we actually set up a plate.
Here it is. There’s your clock face, alldressed up with food. So you have this beautiful,two cups of vegetables here. Your four fingersor your deck of cards worth of meat, chicken,or fish and down here, your one cup of starchyfood. When you get all of that on a plate, you have only about 400 calories. It's reallynutritious and really filling. Be mindful though, if you added a lot of extra butteror sour cream, or fried all that food, you could double or triple the calories on thatplate, and kind of blow the whole thing with portion control. So remember, the clock faceand your hands, and you can set up a really healthy plate. And now you just learned somereally basics on portion control.
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