Knowing the proper portion sizes

By Kristen Miranda - bio l email

CHARLOTTE, NC (WBTV) - Our team has been using the Dr. Mehmet Oz weight loss plan to shed inches from their waists and Yvonne, Laura and Dennis have all changed the way they eat.

While each is eating healthy food, still they say they have a tendency to eat too much of it.

An eye-opening look at her healthy snack caught Yvonne off-guard.  She was portioning out too many almonds for herself, as many as four times the actual serving size of 12 almonds.

It was adding at least an extra 300 calories to her day. Carolinas LiveWell registered dietician Lauren Hatcher says we all fall victim to this.

"Portion sizes are hard to estimate.  We have to do some measuring," Hatcher said.

That doesn't mean pulling out a scale, or a set of measuring cups, every time you want to have a meal.  Portion size is all in the palm of your hand.

"A half a cup is like a cupped palm, a cup is like a fist," said Hatcher.  "Things like butter or oil, a teaspoon is considered a serving.  You can use the tip of your thumb to estimate a teaspoon."

Hatcher outlines proper portion sizes for many popular foods in the video at the top of this page.