Articles, Blog

Healthy Eating – Portion Control

September 11, 2019

Hi I’m Candy Cumming a Registered Dietician
with Sharp Healthcare and today we’re going to talk about portion control. Because it’s
really 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 on our 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, you just 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. Because each finger roughly is about the size of an
ounce of meat. So you can think of your four fingers, or the palm of your hand is about
the same size. Or if you want to, you can think 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 plate thinking of it as a clock face. Here from
12:00 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 from
12:00 to 6:00 on the other side you have your two 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 mindful though, if you added a lot of extra butter
or sour cream, or fried all that food, you could double or triple the calories on that
plate, and kind of blow the whole thing with portion control. So remember, the clock face
and your hands, and you can set up a really healthy plate. And now you just learned some
really basics on portion control.

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  • Reply Wiimote Cat August 14, 2019 at 11:58 pm

    "teh meat the chicken and the fish" also known as the meat the meat and the meat

  • Reply Vivian Covington August 15, 2019 at 7:50 am

    Quick and easy. I love it! No scales.

  • Reply LIFE RENU August 15, 2019 at 12:54 pm

    Excellent video

  • Reply Anon August 19, 2019 at 10:09 am

    So I've been eating too much rice all my life

  • Reply Mike Ciaccio - Artist August 20, 2019 at 12:50 pm

    you could pile the starch and veggies as high as you want as long as you don't add anything on them like butter, sour cream etc.

  • Reply Ananya Thapa August 21, 2019 at 3:11 am

    Thank you ? for this video it helps a lot

  • Reply Ali Murtaza August 22, 2019 at 12:20 am

    So this is the same for lunch and dinner right?

  • Reply Miss Lady August 23, 2019 at 2:13 am

    So basically I can eat pizza ? w vegetables on top… kidding

  • Reply cnn August 23, 2019 at 4:14 am

    thats just my starters

  • Reply CS MASTER August 23, 2019 at 5:46 pm

    Wow I eat a lot

  • Reply Anne Omokhuale August 25, 2019 at 6:46 pm

    thank you

  • Reply Winfd Allc August 27, 2019 at 6:51 pm

    Thank you this helped a ton
    Healthy diet is the most important for good health

  • Reply Nour l'houda El kawakibi August 28, 2019 at 1:52 am

    I will squeeze all the food !!

  • Reply brazapride September 3, 2019 at 6:35 pm

    how many meals/plates a day when using this portion control ?

  • Reply Bloody_Crow September 5, 2019 at 2:41 pm

    Is this repeated into three meals a day or is this only for dinner?

  • Reply Heidi September 5, 2019 at 4:56 pm

    Looks good!
    I think if you cooked for me, I would not be so fat!

  • Reply Harley Ross September 6, 2019 at 7:02 pm

    Wow, what a great way to think about it. Thank you!

  • Reply kaylee mote September 7, 2019 at 5:04 am

    Can we just appreciate how many times she blinked

  • Reply Tins September 10, 2019 at 2:14 pm

    Thats tooooo much on the plate. I dont even eat half of that yet im still obese

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