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Tweet What You Eat

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Can’t stomach calorie counting? Keeping track of the food you eat throughout the day is a useful tool in battling hunger, recognizing eating habits, and regulating caloric intake. Research shows that accounting for daily meals not only facilitates weight related goal achievement, but also promotes an overall healthy lifestyle. Traditionally, this less than stimulating tracking process requires a fair amount of time and a cumbersome notebook, but it doesn’t have to!

With social media sites like Twitter just a finger swipe away, sharing images has never been easier. Posting pictures of meals is not only fun, but a great way to keep tabs on what you eat. Here is a simple method (that you can snap a picture of) to help highlight potentially bad habits, gauge caloric intake, and standardize portion sizes.

hand

The Hand Method:

Use parts of your hand to measure different serving sizes.

  • 1 cup: (size of your fist) beverages, cereal, casseroles, soup, and salads
  • ½ cup: (size of your cupped hand) pasta, rice, beans, cooked vegetables, and fresh fruit
  • 3 ounces: (size of your palm) beef, pork, poultry and fish
  • 1 tablespoon: (size of your thumbpeanut butter, nuts, sour cream and cream cheese

Have Your Meal Evaluated by the Healthy Dining Team

Follow us on twitter @RUHDT (or use the QR code). Reflect upon your dining hall meal choices by snapping a picture of your hand measured meal. Save it as a reference for future use and tweet it to us for a free Healthy Dining Team evaluation.

A Picture is Worth a Thousand Words

Authored by: Jesse Tannehill                                     Reviewed By: Peggy Policastro, MS, RD—Department of Nutritional Sciences
References: Portion Control Fact Sheet. Available at: http://www.commonhealth.virginia.gov/documents/PortionControlFactSheet.pdf. Accessed on: October 1, 2013.
Weight Management. Available at: http://www.foodinsight.org/Default.aspx?tabid=1413. Accessed on October 4, 2013
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