Healthy Eating – Portion Control

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.

100 Replies to “Healthy Eating – Portion Control”

  1. try this i have done it and it help a lot many more people have done it and have test it and say it works…don't take my word for it try it your self

  2. Greetings!

    I am a students from APEC Schools Bayanan together with my group mates, We are tasked to make a website
    that is connected to Dietitians and chefs like meal plans, healthy diet and many more. This video will be very useful for our
    task, We wanted to ask permission if we could possibly include this video to our website for additional information.
    We can assure you that this will only be used for educational purposes and we will surely put your credits on it.

    Thank you for your kind consideration,


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    APEC Student

  3. Yes, i agree that people should be aware of having a healthy lifestyle.

    If you want to see a video regarding healthy lifestyle, please watch this video too.


  4. we did some interview overseas about their diet and they lifestyle
    watch the video ^^

  5. I heard from someone that the portion of food have to fit on the palm of the hand. Thank u lady , is going to take a lot to get rid of sweet because I’m addicted to sweet. Not good I’m getting old.

  6. I’m 19 and live on my own and no one taught me how have a healthy diet mostly because I’m really picky. The only veggies I like are corn, artichoke, asparagus and carrots if there boiled too mush are any of these healthy? I’ve been using white rice for my grain intake because it’s cheap and easy.

  7. nice to enjoy very informative , well , here you can also enjoy

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  10. I believe in eating small portions of meals everyday. I eat a lot fruits, veggies. I love salmon or any healthy fishes, turkey and chicken all baked with Virgin Olive oil and spices like Thyme, ground pepper, sage, and parsley. Once a week I have 4oz. Of top round beef only once a week with steam vegetables. Grapefruit I eat it everyday for so many years. I have my own diet plan and it works for me so far. Exercise to me is a must also. Stay healthy everyone.🙏🏼🙏🏼🙏🏼🙋🏻‍♀️

  11. Thank you !!! Portion control is one thing I was underestimating……thanks again….I will DEFINITELY apply this method when measuring!

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  13. 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.

  14. It really is THAT easy! I'm a personal trainer and this is what I advise my clients to do FOR FREE rather than charge them for an over complicated "Personalized nutrition plan"

  15. Can this help if i work out st the gym and ate what u suggest. Will they help me more then be healthy but loose weight and maintain a thin and gorgeouse body

  16. if you're a cardio machine you NEVER have to think about portion control. just educate yourself on nutrition and re-condition your body so it doesn't have the cravings which you have put there (bad fats, excessive sugar and salt, and alcohol). it takes discipline, but like regular exercise, you eventually come to a place where both the exercise and healthy eating are something to look forward to.

  17. I honestly like this way of eating as you can still enjoy your fav foods. No restrictions like no carbs(keto) or no animal products(vegan).

  18. is it ok to reduce more carbs? I mean right now it's like 3 fistful of hand = veggies, 1/2fist = protein, 1/2 fist = rice. SOmetimes i dont do rice. What I do to not get starving is to get hydrated all the time.

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