By Susan Misur
After finishing Thanksgiving dinner, you lean back in your chair, loosen your belt buckle, and groan — much like the turkey sitting on your platter, you, too, are stuffed.
For most people, their eyes are too big for their stomachs. But this holiday, try measuring out the correct serving size for each dish before you begin shoveling potatoes, turkey and cranberry sauce onto your plate.
And forget the measuring cups — you can measure using the palm of your hand.
Lynn James, a food, nutrition and health educator for the Penn State Cooperative Extension, recommends looking to the food pyramid for serving size advice.
“How much food is needed depends on calories or age or activity level or gender. And it’s not so much through each meal, but throughout day,” she said.
The United States Department of Agriculture food pyramid says people should eat two and a half to three cups of vegetables, one, a half to two cups of fruit, and three ounces of meat per day. One ounce or cup generally equals one serving.
James said you can use your hand to measure serving sizes.
“Generally for women, the size in diameter and thickness of your hand is about half a cup,” she explained. “You can use it as a reference for fruits and vegetables, even with cooked greens. In general, it’s half cup and also about 3 ounces for meat protein group. For men, it’s 2/3 the size of their palms, and about 3 ounces or a half cup.”
For those who still want to indulge during the celebration, take a walk before or after eating or contribute a low-calorie dish to the feast.
“If you're bringing something to a dinner, for example, you can be the one to bring the healthy fruits and vegetables so you know it will be there,” James said.
Dieters shouldn’t worry about ruining their diets if they follow simple tips, James said.
Eat healthy snacks before the big meal so you won’t be extra hungry and overeat. Think of things you can do that day or week to balance your Thanksgiving meal and burn off calories. Eat off a plate of normal size, not one that is extra large, she said.
“Give yourself a break and eat what you like,” James suggested, “and watch those guidelines to help you not to overeat and put on extra weight.”
