On the contrary to what most people think, I and most dietitians are not supporters of dieting. I have never tried a fad diet nor have I counted my own calories, protein, fat or carbs. Yes, dietitians are skilled and trained to do that but mainly for purposes such as providing Medical Nutrition Therapy. As a little insight, Registered Dietitians (RDs or RDNs) are trained to meticulously calculate a person’s nutrient needs depending on their biometrics, activity levels and for specific disease states. They are deemed as essential in healthcare settings as they use these skills to calculate tube feeds for malnourished patients and patients in critical care and on ventilators.

For those of you that are healthy, I don’t like to dwell on specific numbers but rather advise you to follow some basic guidelines to eat healthy day-to-day. Your hand is a very simple tool you can use to eyeball a proper portion.

A portion of meat can be compared to the size and thickness of the palm of your hand. Should you lay your hand out flat with your fingers together, the entire hand would be about the recommended portion of fish. The size of your thumb is comparable to a serving of nut butter or 2 tbsp. Consuming a portion of protein (approximately 3-4 oz) twice a day is adequate.

By making a fist, this is about the serving size of vegetables and fruits, about 1 cup which should be consumed approximately five or more times per day.

A small handful or about the size of a tennis ball relates to a serving of grains or starches. Aim to consume these about three to four times a day.

The size of your pointer fingertip is a sufficient serving of fat from solid butter to olive oil and this should be consumed two to three times per day.