How much we eat is just as important as what we eat, so measuring. your food when logging is the key to accuracy!
Tools like a food scale, measuring cups, and/or measuring spoons are the most precise ways to measure what you log, however you will find sometimes you aren’t near these tools. When that happens, you can use your hand as a size guide.
Fist = 1 cup 
- Cereal
- Fruits
- Vegetables
- Salads
- Casseroles
- Soups
Cupped Hand (leveled not heaping) = 1/2 cup
- Cooked pasta
- Cooked rice
- Cooked beans
- Potatoes
- Ice cream
- Pudding
- Textured vegetable protein / Soy protein
Palm (size and thickness) = 3-4 ounces of protein
- Beef
- Pork
- Poultry
- Fish
- Tofu
Thumb = 1 tablespoon or 1 ounce
- Cooked pasta
- Cooked rice
- Cooked beans
- Potatoes
- Ice cream
- Pudding
- Textured vegetable protein / Soy protein
Fingertip = 1 teaspoon
- Butter
- Margarine
- Mayonnaise
- Oil