{"id":22445,"date":"2023-05-27T15:30:57","date_gmt":"2023-05-27T12:30:57","guid":{"rendered":"https:\/\/dietsabc.com\/?page_id=22445"},"modified":"2023-05-30T20:30:40","modified_gmt":"2023-05-30T17:30:40","slug":"estimating-portion-sizes-using-your-palm","status":"publish","type":"page","link":"https:\/\/dietsabc.com\/en\/estimating-portion-sizes-using-your-palm\/","title":{"rendered":"Porciju izm\u0113ra noteik\u0161ana"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"22445\" class=\"elementor elementor-22445\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d468b25 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d468b25\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a164969\" data-id=\"a164969\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-aae7e1b elementor-widget elementor-widget-heading\" data-id=\"aae7e1b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Estimating portion sizes using your palm<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-96ba0f3 elementor-widget elementor-widget-text-editor\" data-id=\"96ba0f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-96ba0f3{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2d7be70 elementor-widget elementor-widget-text-editor\" data-id=\"2d7be70\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-2d7be70{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-718091f elementor-widget elementor-widget-text-editor\" data-id=\"718091f\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>A balanced diet is not only about choosing healthy products in all their diversity but also about eating them in the right quantities. Portions that are too large can lead to weight gain, and portions that are too small can lead to nutrient deficiencies.<\/p><p>Usually, food scales, measuring cups, etc., are used to control the amount eaten.<\/p><p>However, this is not always possible, and it is often difficult to visually assess portion sizes.<\/p><p>The recommended serving size for you roughly corresponds to your hand &#8211; the volume of the palm (length, width and thickness) and thumb, the volume of the fist and the handful.<\/p><p>This is not a very accurate method, but it can help you roughly estimate the number of nutrients (products) on the plate and eat approximately as much as your body needs &#8211; not too much and not too little.<\/p><p>Remember that age, body size (weight), <a href=\"https:\/\/dietsabc.com\/en\/diets\/body-recomposition\/\">body composition<\/a> and level of physical activity will affect a person&#8217;s daily energy needs. Therefore, some people may need larger or smaller servings than recommended here.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9044d49 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9044d49\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-20 elementor-top-column elementor-element elementor-element-3871ee6\" data-id=\"3871ee6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e93ebc8 elementor-widget elementor-widget-heading\" data-id=\"e93ebc8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Palm<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d67a680 elementor-widget elementor-widget-text-editor\" data-id=\"d67a680\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Palm.png\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-22408 size-medium\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Palm-300x300.png\" alt=\"Palm\" width=\"300\" height=\"300\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Palm-300x300.png 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Palm-1024x1024.png 1024w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Palm-150x150.png 150w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Palm-768x768.png 768w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Palm-1536x1536.png 1536w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Palm-12x12.png 12w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Palm-700x700.png 700w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Palm-2000x2000.png 2000w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Palm-1320x1320.png 1320w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Palm.png 2048w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p><p style=\"text-align: center;\">The palm of your hand can be used to estimate portions of protein sources (pork, beef, poultry, fish, beans).<\/p><p style=\"text-align: center;\">One portion is approximately equal to the size and thickness of your palm, excluding fingers. One palm is equivalent to about 85-115 grams (3-4 oz.).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-20 elementor-top-column elementor-element elementor-element-4afa40e\" data-id=\"4afa40e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fa4c1ac elementor-widget elementor-widget-heading\" data-id=\"fa4c1ac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Fist<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9651a64 elementor-widget elementor-widget-text-editor\" data-id=\"9651a64\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Dure_2.png\"><img decoding=\"async\" class=\"wp-image-22427 size-medium aligncenter\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Dure_2-300x300.png\" alt=\"Fist\" width=\"300\" height=\"300\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Dure_2-300x300.png 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Dure_2-1024x1024.png 1024w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Dure_2-150x150.png 150w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Dure_2-768x768.png 768w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Dure_2-1536x1536.png 1536w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Dure_2-12x12.png 12w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Dure_2-700x700.png 700w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Dure_2-2000x2000.png 2000w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Dure_2-1320x1320.png 1320w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Dure_2.png 2048w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p><p style=\"text-align: center;\">A fist can be used to estimate portions of carbohydrate sources (rice or other cereals, pasta (cooked), vegetables, fruit, popcorn, etc.).<\/p><p style=\"text-align: center;\">One fist is approximately equal to one glass, or, if you measure boiled pasta or potatoes, 90-120 grams (3-4 ounces).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-20 elementor-top-column elementor-element elementor-element-07ce8cd\" data-id=\"07ce8cd\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ca8544b elementor-widget elementor-widget-heading\" data-id=\"ca8544b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Thumb<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6e881b4 elementor-widget elementor-widget-text-editor\" data-id=\"6e881b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb.png\"><img decoding=\"async\" class=\"aligncenter wp-image-22416 size-medium\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-300x300.png\" alt=\"Thumb\" width=\"300\" height=\"300\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-300x300.png 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-1024x1024.png 1024w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-150x150.png 150w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-768x768.png 768w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-1536x1536.png 1536w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-12x12.png 12w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-700x700.png 700w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-2000x2000.png 2000w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-1320x1320.png 1320w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb.png 2048w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p><p style=\"text-align: center;\">You can use your thumb to measure portions of fat-containing products such as mayonnaise, fatty cheeses, salad dressings, creams, peanut butter, etc.<\/p><p style=\"text-align: center;\">The volume of one thumb is approximately equal to 1 tablespoon.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-20 elementor-top-column elementor-element elementor-element-dd7a26f\" data-id=\"dd7a26f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d66220c elementor-widget elementor-widget-heading\" data-id=\"d66220c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Thumb tip<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a5d482 elementor-widget elementor-widget-text-editor\" data-id=\"1a5d482\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-nail.png\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-22417 size-medium aligncenter\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-nail-300x300.png\" alt=\"Thumb tip \" width=\"300\" height=\"300\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-nail-300x300.png 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-nail-1024x1024.png 1024w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-nail-150x150.png 150w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-nail-768x768.png 768w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-nail-1536x1536.png 1536w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-nail-12x12.png 12w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-nail-700x700.png 700w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-nail-2000x2000.png 2000w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-nail-1320x1320.png 1320w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Thumb-nail.png 2048w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p><p style=\"text-align: center;\">The tip of the thumb can be used to estimate portions of fat (butter, shortening, oil).<\/p><p style=\"text-align: center;\">The volume of the tip of the thumb (in the width of the nail) is approximately equal to 1 teaspoon.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-20 elementor-top-column elementor-element elementor-element-a87014c\" data-id=\"a87014c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-09d4e37 elementor-widget elementor-widget-heading\" data-id=\"09d4e37\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Handful<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-84be1c4 elementor-widget elementor-widget-text-editor\" data-id=\"84be1c4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Sauja.png\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-22423 size-medium aligncenter\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Sauja-300x300.png\" alt=\"Handful\" width=\"300\" height=\"300\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Sauja-300x300.png 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Sauja-1024x1024.png 1024w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Sauja-150x150.png 150w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Sauja-768x768.png 768w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Sauja-1536x1536.png 1536w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Sauja-12x12.png 12w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Sauja-700x700.png 700w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Sauja-2000x2000.png 2000w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Sauja-1320x1320.png 1320w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Sauja.png 2048w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p><p style=\"text-align: center;\">With a handful, you can measure products such as pasta (uncooked), dried fruits, nuts and seeds.<\/p><p style=\"text-align: center;\">The amount of product that fits in one handful is approximately equal to \u00bd cup or 30-60 grams (1-2 ounces).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1b44d5e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1b44d5e\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-25ea28a\" data-id=\"25ea28a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ac945b2 elementor-widget elementor-widget-text-editor\" data-id=\"ac945b2\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-ac945b2{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9566e6e elementor-widget elementor-widget-text-editor\" data-id=\"9566e6e\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-9566e6e{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1ce9045 elementor-widget elementor-widget-text-editor\" data-id=\"1ce9045\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Estimating portion sizes using your palm<\/h2><p>A balanced diet is not only about choosing healthy products in all their diversity but also about eating them in the right quantities. Portions that are too large can lead to weight gain, and portions that are too small can lead to nutrient deficiencies.<\/p><p>Usually, food scales, measuring cups, etc., are used to control the amount eaten.<\/p><p>However, this is not always possible, and it is often difficult to visually assess portion sizes.<\/p><p>The recommended serving size for you roughly corresponds to your hand &#8211; the volume of the palm (length, width and thickness) and thumb, the volume of the fist and the handful.<\/p><p>This is not a very accurate method, but it can help you roughly estimate the number of nutrients (products) on the plate and eat approximately as much as your body needs &#8211; not too much and not too little.<\/p><p>Remember that age, body size (weight), <a href=\"https:\/\/dietsabc.com\/en\/diets\/body-recomposition\/\" target=\"_blank\" rel=\"noopener\">body composition<\/a> and level of physical activity will affect a person&#8217;s daily energy needs. Therefore, some people may need larger or smaller servings than recommended here.<\/p><pre>\u00a0<\/pre><h2>Recommended serving sizes<\/h2><p>A portion is the amount of food that you eat in one meal.<\/p><p>In general, we should get all three main nutrients at every meal:<\/p><ul><li><a href=\"https:\/\/dietsabc.com\/en\/diets\/best-protein-sources\/\" target=\"_blank\" rel=\"noopener\">Protein<\/a>. The best sources of protein are meat, fish and other seafood, beans, cheese, cottage cheese, etc.<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/food\/the-best-sources-of-carbohydrates\/\" target=\"_blank\" rel=\"noopener\">Carbohydrates<\/a>. The best sources of carbohydrates are &#8211; cereals, wholemeal bread, pasta, fruits and berries, vegetables, legumes, honey, breakfast cereals, etc.<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\" target=\"_blank\" rel=\"noopener\">Fat<\/a>. The best sources of fat are &#8211; <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/what-is-the-best-oil-for-frying\/\" target=\"_blank\" rel=\"noopener\">vegetable oils<\/a>, fatty and medium fatty fish (salmon, trout, sardine, sardines, herring, eel, mackerel, etc.), avocados, olives, nuts and seeds, etc.<\/li><\/ul><pre>\u00a0<\/pre><p>Each person is different, so the recommended portion size is also different for each person &#8211; depending on their age, gender, weight, physical activity, state of health and other factors.<\/p><p>The following information should be taken as a guide &#8211; as a recommended average portion size.<\/p><pre>\u00a0<\/pre><h2>Protein Sources<\/h2><p>Eat more beans and legumes such as lentils and peas. It is advisable to eat at least 2 servings of fish per week &#8211; one serving of fatty fish and one portion of white fish. Choose lean meat.<\/p><table><tbody><tr><td width=\"234\"><p style=\"text-align: center;\"><strong>Proteins of animal origin<\/strong><\/p><\/td><td style=\"text-align: center;\" width=\"231\"><p><strong>1 portion<\/strong><\/p><\/td><td width=\"233\"><p style=\"text-align: center;\"><strong>How much it is?<\/strong><\/p><\/td><\/tr><tr><td width=\"234\"><p>Cooked meat (beef, pork, lamb, minced meat, chicken, turkey)<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">90 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Palm<\/p><\/td><\/tr><tr><td width=\"234\"><p>Cooked white fish (cod or flounder) or canned fish<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">140 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Palm<\/p><\/td><\/tr><tr><td width=\"234\"><p>Cooked fatty fish (salmon, mackerel, sardines)<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">140 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Palm<\/p><\/td><\/tr><tr><td width=\"234\"><p>Eggs<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">120 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Two medium-sized eggs<\/p><\/td><\/tr><tr><td width=\"234\"><p style=\"text-align: center;\"><strong>Proteins of plant origin<\/strong><\/p><\/td><td style=\"text-align: center;\" width=\"231\"><p><strong>1 portion<\/strong><\/p><\/td><td width=\"233\"><p style=\"text-align: center;\"><strong>How much it is?<\/strong><\/p><\/td><\/tr><tr><td width=\"234\"><p>Baked beans.<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">150 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Four tablespoons<\/p><\/td><\/tr><tr><td width=\"234\"><p>Beans (beans, butter beans, black beans)<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">150 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Four tablespoons<\/p><\/td><\/tr><tr><td width=\"234\"><p>Legumes (lentils, chickpeas)<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">150 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Four tablespoons<\/p><\/td><\/tr><tr><td width=\"234\"><p>Plant-based meat alternatives (soy, tofu)<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">100 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Four tablespoons<\/p><\/td><\/tr><tr><td width=\"234\"><p>Unsalted nuts<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">30 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">A handful<\/p><\/td><\/tr><tr><td width=\"234\"><p>Peanut butter<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">30 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">One tablespoon<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><h2>Carbohydrate sources<\/h2><p>Note that the carbohydrate servings provided contain different amounts of calories.<\/p><p>Choose whole grain products &#8211; they are healthier because they contain more fiber and less added fat, salt and sugar.<\/p><table><tbody><tr><td width=\"232\"><p><strong>\u00a0<\/strong><\/p><\/td><td width=\"233\"><p style=\"text-align: center;\"><strong>1 portion<\/strong><\/p><\/td><td width=\"233\"><p style=\"text-align: center;\"><strong>How much it is?<\/strong><\/p><\/td><\/tr><tr><td width=\"232\"><p>Bread<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">34g &#8211; 36 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">One medium slice<\/p><\/td><\/tr><tr><td width=\"232\"><p>Pasta<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">75 g raw or 150 g cooked<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Two to three tablespoons<\/p><\/td><\/tr><tr><td width=\"232\"><p>Rice<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">50 g raw or 150 g cooked<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Two to three tablespoons<\/p><\/td><\/tr><tr><td width=\"232\"><p>Potatoes (boiled with skin)<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">175 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Three egg-sized potatoes or five to six thumb-sized new potatoes<\/p><\/td><\/tr><tr><td width=\"232\"><p>Potatoes (baked with skin)<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">180g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">One medium-sized potato<\/p><\/td><\/tr><tr><td width=\"232\"><p>Breakfast cereals<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">30 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Three tablespoons<\/p><\/td><\/tr><tr><td width=\"232\"><p>Muesli\/granola<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">45 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Two to three tablespoons<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><h2>Dairy products<\/h2><p>If possible, try to choose products with lower fat and sugar content.<\/p><table><tbody><tr><td width=\"233\"><p><strong>\u00a0<\/strong><\/p><\/td><td width=\"231\"><p style=\"text-align: center;\"><strong>1 portion<\/strong><\/p><\/td><td width=\"233\"><p style=\"text-align: center;\"><strong>How much it is?<\/strong><\/p><\/td><\/tr><tr><td width=\"233\"><p>Milk<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">200 ml (1\/3 pint)<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">One glass<\/p><\/td><\/tr><tr><td width=\"233\"><p>Plant-based milk alternatives (e.g. soy milk, oat milk, etc.)<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">200 ml (1\/3 pint)<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">One glass<\/p><\/td><\/tr><tr><td width=\"233\"><p>Yoghurt without additives<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">125 &#8211; 150 years<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Three tablespoons<\/p><\/td><\/tr><tr><td width=\"233\"><p>Hard cheeses<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">30 years<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Thumb<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><h2>Fruits and vegetables<\/h2><p>Eat at least four servings (400 g) of a variety of fruits and vegetables every day. Best fresh or prepare something from quick frozen.<\/p><table><tbody><tr><td width=\"233\"><p><strong>\u00a0<\/strong><\/p><\/td><td width=\"231\"><p style=\"text-align: center;\"><strong>1 portion<\/strong><\/p><\/td><td width=\"233\"><p style=\"text-align: center;\"><strong>How much it is?<\/strong><\/p><\/td><\/tr><tr><td width=\"233\"><p>Apples, pears, oranges, bananas<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">80 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">One medium fruit (fist size)<\/p><\/td><\/tr><tr><td width=\"233\"><p>Grapes<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">80 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">10 &#8211; 12 grapes or a handful<\/p><\/td><\/tr><tr><td width=\"233\"><p>Other berries<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">80 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">A handful<\/p><\/td><\/tr><tr><td width=\"233\"><p>Plums, apricots, kiwis, satsumas (tangerines)<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">80 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Two fruits<\/p><\/td><\/tr><tr><td width=\"233\"><p>Dried fruits, e.g. raisins<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">30 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">A handful<\/p><\/td><\/tr><tr><td width=\"233\"><p>Peas, carrots, sweet corn, mixed vegetables<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">80 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Three tablespoons with a heap<\/p><\/td><\/tr><tr><td width=\"233\"><p>Paprika<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">80 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Half a paprika<\/p><\/td><\/tr><tr><td width=\"233\"><p>Cherry tomatoes<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">80 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Seven tomatoes<\/p><\/td><\/tr><tr><td width=\"233\"><p>Cucumbers<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">80 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">~2.5 cm piece<\/p><\/td><\/tr><tr><td width=\"233\"><p>Leaf salad<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\">80 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">Two handfuls with a pile<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><h2>Fat<\/h2><p>Choose <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/what-is-the-best-oil-for-frying\/\" target=\"_blank\" rel=\"noopener\">unrefined vegetable oils<\/a>, such as cold-pressed olive oil &#8211; canola oil, sunflower oil, avocado oil, etc. When frying, try to use as little oil as possible (grease the pan by spraying a little oil on it, not pouring).<\/p><table><tbody><tr><td width=\"232\"><p><strong>\u00a0<\/strong><\/p><\/td><td width=\"232\"><p style=\"text-align: center;\"><strong>1 portion<\/strong><\/p><\/td><td width=\"233\"><p style=\"text-align: center;\"><strong>How much it is?<\/strong><\/p><\/td><\/tr><tr><td width=\"232\"><p>Butter<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">5 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">One teaspoon<\/p><\/td><\/tr><tr><td width=\"232\"><p>Oil<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">5 ml \/ 3 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">One teaspoon<\/p><\/td><\/tr><tr><td width=\"232\"><p>Oil<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\">15 ml \/ 11 g<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\">One tablespoon<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><h2>Drinks<\/h2><p>Drink at least <a href=\"https:\/\/dietsabc.com\/en\/diets\/why-you-should-drink-water\/\" target=\"_blank\" rel=\"noopener\">6-8 glasses of liquid a day<\/a> (water, tea and other calorie-free drinks).<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/are-fruit-juices-healthy\/\" target=\"_blank\" rel=\"noopener\">Fruit juices and smoothies<\/a> should be limited to one small glass (150 ml) per day, as juices often contain too much sugar.<\/p><p>Avoid packaged juices, as they contain high sugar content and various chemical <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/food-additives-and-e-numbers\/\" target=\"_blank\" rel=\"noopener\">food additives<\/a>.<\/p><pre>\u00a0<\/pre><h2>Combining food types and portions<\/h2><p>Note that a meal may contain more than one serving of protein, carbohydrates or fat, for example:<\/p><ul><li>Two sandwiches (two slices of bread and two teaspoons of butter) have two servings of carbohydrates and two servings of fat.<\/li><li>A meal that includes meat or fish and beans or legumes is two servings of protein.<\/li><li>A meal that contains a portion of broccoli and a portion of carrots is two servings of vegetables.<\/li><\/ul><pre>\u00a0<\/pre><h2>Approximate amount of required nutrients per day<\/h2><ul><li>A woman usually needs 3 to 4 meals per day, and each of them should include:<ul><li>Protein = 1 palm.<\/li><li>Carbs = 1 fist.<\/li><li>Vegetables = 1 handful.<\/li><li>Healthy fats = 1 thumb.<\/li><\/ul><\/li><\/ul><p>So, for the day in total: Proteins &#8211; 3 to 4 palms, Carbohydrates &#8211; 3 to 4 fists, Vegetables &#8211; 3 to 4 handfuls and Healthy fats = 3 to 4 thumbs.<\/p><pre>\u00a0<\/pre><ul><li>A man usually needs 3 to 4 meals per day, and each of them should include:<ul><li>Protein = 2 palms;<\/li><li>Carbohydrates = 2 fists;<\/li><li>Vegetables = 2 handfuls;<\/li><li>Healthy fats = 2 thumbs.<\/li><\/ul><\/li><\/ul><p>So, in total for the day: Proteins &#8211; 6 to 8 palms, Carbohydrates &#8211; 6 to 8 fists, Vegetables &#8211; 6 to 8 handfuls and Healthy fats = 6 to 8 thumbs.<\/p><pre>\u00a0<\/pre><p>Note that portion sizes are approximate and using your hand to determine portion sizes of food is not an exact science.<\/p><p>However.<\/p><p>This method allows you to estimate approximate portion sizes if you don&#8217;t have food scales or other measuring tools available.<\/p><p>\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Porciju izm\u0113ra nov\u0113rt\u0113\u0161ana izmantojot plaukstu Sabalans\u0113ts uzturs ir ne tikai vesel\u012bgu produktu izv\u0113le vis\u0101 to daudzveid\u012bb\u0101, bet ar\u012b to \u0113\u0161ana pareizajos daudzumos. P\u0101r\u0101k lielas porcijas var izrais\u012bt svara pieaugumu, bet p\u0101r\u0101k mazas \u2013 uzturvielu defic\u012btu. Lai kontrol\u0113tu uz\u0146emt\u0101s p\u0101rtikas daudzumu, parasti izmanto p\u0101rtikas svarus vai m\u0113rgl\u0101zi u.tml. Tom\u0113r, tas ne vienm\u0113r ir iesp\u0113jams un uz [&hellip;]<\/p>\n","protected":false},"author":25,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-22445","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/pages\/22445","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=22445"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/pages\/22445\/revisions"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=22445"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}