We all know that calories are important. If we take in more than our bodies need, we gain weight. And if we are not strength training with the intent of gaining muscle mass (and doing intense strength training at the same time), the majority of the weight we gain will be in the form of body fat … and body fat is bad!
Meticulously counting calories, however, is not a practical solution for most individuals. The process is tedious, inexact, and may not be sustainable in the long term. It takes apps, handbooks, websites, databases, and math – just to plan lunch! So, is there an alternative?
Of course! There is a much more convenient way to estimate how much of different types of food you should be eating. It’s portable and you don’t have to remember to bring it with you. It’s as easy as putting your hand in front of your face. Actually … it IS your hand! We can use our hand to estimate the appropriate portion sizes of foods.
Here is how it works. The calories we eat come from three sources: protein, carbohydrates, and fats. We will further break our carbohydrates into “calorie dense” sources and vegetables. Vegetables have a lot of fiber, vitamins, and minerals, but don’t typically contain a lot of calories.
An appropriate portion of protein is roughly the diameter and thickness of your open palm. Hopefully these portions are coming from lean sources of protein like skinless chicken, eggs (primarily the whites), fish, and low-fat cottage cheese.
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A portion of calorie dense carbs like grains, starches, and fruits is about the size of a cupped handful. Whole grains are more nutritious than bleached white flour, brown rice as opposed to white, and sweet potatoes when compared to Idaho gold. Additionally, get as many different colored fruits as possible.
A portion of veggies is about the size of your clenched fist. It is important to get varied colors in your vegetables as well. Going back for seconds of vegetables is perfectly acceptable (as long as they aren’t covered in butter or creamy sauces), but most of us need to be more concerned with getting at least ONE serving with each meal!
This leaves heart healthy fats like olive oil, butter (versus margarine), and nuts and seeds. A portion of fat is about the thickness and size of your entire thumb.
Women need about four to six servings of each of these per day and men need between six and eight. So, a typical women eating three meals a day and a snack would need a little over one portion of each at a meal and men would need about two. Simple and “handy”!
The JRMC Wellness Centers, located in Pine Bluff and White Hall, offer a variety of fitness options for all ages and interests. Free weights, machines, cardio equipment, personal trainers and a full schedule of Les Mills classes are available at both facilities. For more information call the Pine Bluff (541-7890) or White Hall (850-8000) facility.