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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 1 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 clockface. 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 1 cup of starchy food and then from 12:00 to 6:00 on the other side you have your 2 cups of vegetables.
So what does this look like? Well, we actually set up a plate. Here it is. There’s your clockface, all dressed up with food. So you have this beautiful, 2 cups of vegetables here. Your four fingers or your deck of cards worth of meat, chicken or fish and down here, your 1 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 clockface and your hands, and you can set up a really healthy plate. And now you just learned some really basics on portion control.