Superbknow

<p>One of the biggest challenges to eating healthy is not necessarily choosing the right foods, but knowing how much to eat. Most people don’t have kitchen scales or measuring cups readily available, especially when eating out or at work.
<br />
<br />The good news is there’s a simple solution you have with you every day: your hands.
<br />
<br />A handy way to figure out serving sizes and keep your meals balanced is to use your hand as a portion guide. </p><blockquote><p>“Hand size is generally proportional to body size, so that’s a handy point of reference that doesn’t require any special tools”.</p></blockquote>
<h2 style="text-align: center;"><span style="font-weight: normal;">Why Portion Sizes Matter</span></h2><div><span style="font-weight: normal;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgMFlGnsJnZVXOADKL0uroCRvxGEHLfeNNhq7_Apr9Q24lk3hHAtQXEKHFBkZpKhaFhBljcbQ1a1WeahdTkX9jjBFZPCfmIoX1vFjE1J_0VXHwBaXrJCcKZatLcxyE3IB-66Yd-EXnQf0xZOzckRdEqdyE7ZwPS9dGP6bf1tV0i13esCWPT89tIVyrzcSk" style="margin-left: auto; margin-right: auto;"><img alt="" data-original-height="3744" data-original-width="5616" height="213" src="https://blogger.googleusercontent.com/img/a/AVvXsEgMFlGnsJnZVXOADKL0uroCRvxGEHLfeNNhq7_Apr9Q24lk3hHAtQXEKHFBkZpKhaFhBljcbQ1a1WeahdTkX9jjBFZPCfmIoX1vFjE1J_0VXHwBaXrJCcKZatLcxyE3IB-66Yd-EXnQf0xZOzckRdEqdyE7ZwPS9dGP6bf1tV0i13esCWPT89tIVyrzcSk" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by: <span style="background-color: white; color: #747474; font-family: "Canva Sans", "Helvetica Neue", Roboto, -apple-system, blinkmacsystemfont, sans-serif; font-size: 16px; letter-spacing: -0.5px; text-align: start;"> </span><a class="Text_text__D8yqX Text_size-inherit__I1W_y Text_weight-bold__CBWtB Text_color-greyscale-shadow__RZoEL spacing_noMargin__F5u9R Text_display-inline__Is5PW Link_link__Ime8c clickable_clickable__wbzX_ spacing_noMargin__F5u9R" data-testid="next-link" display="inline" href="https://www.pexels.com/@285828/" style="background: none rgb(255, 255, 255); border-color: currentcolor; border-image: none; border-style: none; border-width: medium; box-sizing: border-box; cursor: pointer; display: inline; font-family: "Canva Sans", "Helvetica Neue", Roboto, -apple-system, blinkmacsystemfont, sans-serif; font-weight: 700; letter-spacing: -0.5px; margin: 0px; outline: none; padding: 0px; text-align: start; text-decoration: none; transition: filter 0.25s;"><span class="Text_text__D8yqX Text_size-inherit__I1W_y Text_weight-inherit__m7i3O Text_color-greyscale-shadow__RZoEL spacing_noMargin__F5u9R Text_display-inline__Is5PW" display="inline" style="background: none; border-color: currentcolor; border-image: none; border-style: none; border-width: medium; box-sizing: border-box; color: #191919; display: inline; font-weight: inherit; margin: 0px; outline: none;"><span style="font-size: x-small;">Alexander Grey</span></span></a></td></tr></tbody></table><br /></span></div>
<p data-end="1521" data-start="1373">Healthy eating isn’t just about avoiding the unhealthy. “Even healthy foods can lead to weight gain if you overeat.”</p>
<p data-end="1584" data-start="1523">Learning to recognize appropriate serving sizes can help you:</p>
<ul data-end="1730" data-start="1586">
<li data-end="1606" data-section-id="1ydhpyw" data-start="1586">
Prevent overeating
</li>
<li data-end="1634" data-section-id="2m1ead" data-start="1607">
Maintain a healthy weight
</li>
<li data-end="1667" data-section-id="vwaiex" data-start="1635">
Improve blood sugar management
</li>
<li data-end="1687" data-section-id="ibfq7b" data-start="1668">
Support digestion
</li>
<li data-end="1710" data-section-id="auc84q" data-start="1688">
Build balanced meals
</li>
<li data-end="1730" data-section-id="4c9s9q" data-start="1711">
Reduce food waste
</li>
</ul>
<p data-end="1851" data-start="1732">Portion awareness, rather than calorie counting, promotes a more sustainable and realistic eating habit.</p>
<h3 style="text-align: left;"><span style="font-weight: normal;">Use Your Plate Before Filling It</span></h3>
<p data-end="1955" data-start="1895">Before thinking about portions, start with the plate itself.</p>
<p data-end="2111" data-start="1957">A big dinner plate encourages bigger portions. If you can, choose a plate of a medium size that will naturally restrict portion sizes without deprivation.</p>
<p data-end="2163" data-start="2113">Once your plate is ready, divide it into sections:</p>
<ul data-end="2298" data-start="2165">
<li data-end="2209" data-section-id="r357b0" data-start="2165">
Half of the plate for colorful vegetables.
</li>
<li data-end="2241" data-section-id="1rw0s4d" data-start="2210">
One-quarter for lean protein.
</li>
<li data-end="2298" data-section-id="1gczm2g" data-start="2242">
One-quarter for whole grains or healthy carbohydrates.
</li>
</ul>
<p data-end="2391" data-start="2300">This simple visual method creates a balanced meal while making portion control much easier.</p><script async data-uid="8a6a02a68d" src="https://superbknow-anything-about-life.kit.com/8a6a02a68d/index.js"></script>
<h2 style="text-align: left;"><span style="font-weight: normal;">Estimate Portions Using Your Hands</span></h2>
<p data-end="2610" data-start="2436">The hand method has the advantage that you always have it with you. When eating at home, in a restaurant or when traveling your hands are an easy measuring tool.</p>
<h3 style="text-align: left;"><span style="font-weight: normal;">1. Palm = Protein</span></h3><div><span style="font-weight: normal;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjGceVhR2jEWNBJYSdRqEMEPh0cwxJHl8LPathClrGxYTXTzAe_sY9ldOEPmnEtyXDUvJzLfhjfaKyZBKHj3hKghJCa3e9sVpM2zBW2qMSSI_e6nhfRJ_SB9flXwa-1nQ9I-bIYahFawRhL4vgc_GbpjJ6pEv2IKyz3IyNsc8_1CAWE460iG4CWWZiNTCo" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="4449" data-original-width="2966" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEjGceVhR2jEWNBJYSdRqEMEPh0cwxJHl8LPathClrGxYTXTzAe_sY9ldOEPmnEtyXDUvJzLfhjfaKyZBKHj3hKghJCa3e9sVpM2zBW2qMSSI_e6nhfRJ_SB9flXwa-1nQ9I-bIYahFawRhL4vgc_GbpjJ6pEv2IKyz3IyNsc8_1CAWE460iG4CWWZiNTCo" width="160" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><p>Photo by: <span style="background-color: white; color: #747474; font-family: "Canva Sans", "Helvetica Neue", Roboto, -apple-system, blinkmacsystemfont, sans-serif; font-size: 16px; letter-spacing: -0.5px; text-align: start;"> </span><a class="Text_text__D8yqX Text_size-inherit__I1W_y Text_weight-bold__CBWtB Text_color-greyscale-shadow__RZoEL spacing_noMargin__F5u9R Text_display-inline__Is5PW Link_link__Ime8c clickable_clickable__wbzX_ spacing_noMargin__F5u9R" data-testid="next-link" display="inline" href="https://www.pexels.com/@194764349/" style="background: none rgb(255, 255, 255); border-color: currentcolor; border-image: none; border-style: none; border-width: medium; box-sizing: border-box; cursor: pointer; display: inline; font-family: "Canva Sans", "Helvetica Neue", Roboto, -apple-system, blinkmacsystemfont, sans-serif; font-weight: 700; letter-spacing: -0.5px; margin: 0px; outline: none; padding: 0px; text-align: start; text-decoration: none; transition: filter 0.25s;"><span class="Text_text__D8yqX Text_size-inherit__I1W_y Text_weight-inherit__m7i3O Text_color-greyscale-shadow__RZoEL spacing_noMargin__F5u9R Text_display-inline__Is5PW" display="inline" style="background: none; border-color: currentcolor; border-image: none; border-style: none; border-width: medium; box-sizing: border-box; color: #191919; display: inline; font-weight: inherit; margin: 0px; outline: none;"><span style="font-size: x-small;">Ahmad Roihan Muqoddes</span></span></a></p></td></tr></tbody></table><br /></span></div>
<p data-end="2720" data-start="2631">The palm of your hand (excluding your fingers) is a helpful guide for protein-rich foods.</p>
<p data-end="2739" data-start="2722">Examples include:</p>
<ul data-end="2804" data-start="2741">
<li data-end="2757" data-section-id="18naqyi" data-start="2741">
Chicken breast
</li>
<li data-end="2764" data-section-id="1j44zlo" data-start="2758">
Fish
</li>
<li data-end="2776" data-section-id="smpgve" data-start="2765">
Lean beef
</li>
<li data-end="2788" data-section-id="lh86dm" data-start="2777">
Pork loin
</li>
<li data-end="2795" data-section-id="1j4cn28" data-start="2789">
Tofu
</li>
<li data-end="2804" data-section-id="5ozls9" data-start="2796">
Tempeh
</li>
</ul>
<p data-end="2907" data-start="2806">A serving about the size and thickness of your palm is generally enough for one meal for most adults.</p>
<h3 style="text-align: left;"><span style="font-weight: normal;">2. Closed Fist = Vegetables</span></h3><div><span style="font-weight: normal;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhNkvmfBhBErfNjpATpu3p9-PG0m74SKdyMHnNvHX7ymFod7mJwX66ZsI-OKSlCTWpICTW0JqB195S9WgM42J-YcC-4tmcrscu4bBp-Kd2C1w2GqKmKZ8be-6iJggNRbAcLGnW-pXs1BbjZXMYh5hqzp947Lfadn9W3zqxLwltT7C74BAtGl2sN1-MfM3U" style="margin-left: auto; margin-right: auto;"><img alt="" data-original-height="3935" data-original-width="5903" height="213" src="https://blogger.googleusercontent.com/img/a/AVvXsEhNkvmfBhBErfNjpATpu3p9-PG0m74SKdyMHnNvHX7ymFod7mJwX66ZsI-OKSlCTWpICTW0JqB195S9WgM42J-YcC-4tmcrscu4bBp-Kd2C1w2GqKmKZ8be-6iJggNRbAcLGnW-pXs1BbjZXMYh5hqzp947Lfadn9W3zqxLwltT7C74BAtGl2sN1-MfM3U" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by: <a class="Text_text__D8yqX Text_size-inherit__I1W_y Text_weight-bold__CBWtB Text_color-greyscale-shadow__RZoEL spacing_noMargin__F5u9R Text_display-inline__Is5PW Link_link__Ime8c clickable_clickable__wbzX_ spacing_noMargin__F5u9R" data-testid="next-link" display="inline" href="https://www.pexels.com/@447123/" style="background: none rgb(255, 255, 255); border-color: currentcolor; border-image: none; border-style: none; border-width: medium; box-sizing: border-box; cursor: pointer; display: inline; font-family: "Canva Sans", "Helvetica Neue", Roboto, -apple-system, blinkmacsystemfont, sans-serif; font-weight: 700; letter-spacing: -0.5px; margin: 0px; outline: none; padding: 0px; text-align: start; text-decoration: none; transition: filter 0.25s;"><span class="Text_text__D8yqX Text_size-inherit__I1W_y Text_weight-inherit__m7i3O Text_color-greyscale-shadow__RZoEL spacing_noMargin__F5u9R Text_display-inline__Is5PW" display="inline" style="background: none; border-color: currentcolor; border-image: none; border-style: none; border-width: medium; box-sizing: border-box; color: #191919; display: inline; font-weight: inherit; margin: 0px; outline: none;"><span style="font-size: x-small;">Luis Quintero</span></span></a></td></tr></tbody></table></span></div><p data-end="3002" data-start="2943">A closed fist roughly represents one serving of vegetables.</p>
<p data-end="3026" data-start="3004">Great choices include:</p>
<ul data-end="3107" data-start="3028">
<li data-end="3038" data-section-id="1jbeisd" data-start="3028">
Broccoli
</li>
<li data-end="3048" data-section-id="7j2ybm" data-start="3039">
Carrots
</li>
<li data-end="3062" data-section-id="t2ur6w" data-start="3049">
Green beans
</li>
<li data-end="3076" data-section-id="7otk2n" data-start="3063">
Cauliflower
</li>
<li data-end="3086" data-section-id="1mq2gee" data-start="3077">
Spinach
</li>
<li data-end="3107" data-section-id="1w96vd2" data-start="3087">
Mixed salad greens
</li>
</ul>
<p data-end="3227" data-start="3109">Non-starchy vegetables are naturally low in calories, and high in fiber, vitamins and minerals.</p>
<h3 style="text-align: left;"><span style="font-weight: normal;">3. Cupped Hand = Carbohydrates</span></h3><div><span style="font-weight: normal;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhGi1lCmwCa6x2oicyi240fwmaw6u6P9ynUAhUjiL14z3qT8Cst3hsBt4r_UqMuMLopF2wl5H2vqNyNXSXxGjdzEeF3zfewll_H4Bu7NgXCCboC0RTpsLe12smxCAZ2GSuIiZzFJxh-0dkbe5s7PDVwMhOGyKRxjAJ0poOtAtxj6ui8GJEGsHZJ12g-w9w" style="margin-left: auto; margin-right: auto;"><img alt="" data-original-height="4059" data-original-width="6089" height="213" src="https://blogger.googleusercontent.com/img/a/AVvXsEhGi1lCmwCa6x2oicyi240fwmaw6u6P9ynUAhUjiL14z3qT8Cst3hsBt4r_UqMuMLopF2wl5H2vqNyNXSXxGjdzEeF3zfewll_H4Bu7NgXCCboC0RTpsLe12smxCAZ2GSuIiZzFJxh-0dkbe5s7PDVwMhOGyKRxjAJ0poOtAtxj6ui8GJEGsHZJ12g-w9w" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by: <span style="background-color: white; color: #747474; font-family: "Canva Sans", "Helvetica Neue", Roboto, -apple-system, blinkmacsystemfont, sans-serif; font-size: 16px; letter-spacing: -0.5px; text-align: start;"> </span><span style="font-size: x-small;"><a class="Text_text__D8yqX Text_size-inherit__I1W_y Text_weight-bold__CBWtB Text_color-greyscale-shadow__RZoEL spacing_noMargin__F5u9R Text_display-inline__Is5PW Link_link__Ime8c clickable_clickable__wbzX_ spacing_noMargin__F5u9R" data-testid="next-link" display="inline" href="https://www.pexels.com/@3149039/" style="background: none rgb(255, 255, 255); border-color: currentcolor; border-image: none; border-style: none; border-width: medium; box-sizing: border-box; cursor: pointer; display: inline; font-family: "Canva Sans", "Helvetica Neue", Roboto, -apple-system, blinkmacsystemfont, sans-serif; font-weight: 700; letter-spacing: -0.5px; margin: 0px; outline: none; padding: 0px; text-align: start; text-decoration: none; transition: filter 0.25s;"><span class="Text_text__D8yqX Text_size-inherit__I1W_y Text_weight-inherit__m7i3O Text_color-greyscale-shadow__RZoEL spacing_noMargin__F5u9R Text_display-inline__Is5PW" display="inline" style="background: none; border-color: currentcolor; border-image: none; border-style: none; border-width: medium; box-sizing: border-box; color: #191919; display: inline; font-weight: inherit; margin: 0px; outline: none;">RDNE Stock project</span></a><span style="background-color: white; color: #747474; font-family: "Canva Sans", "Helvetica Neue", Roboto, -apple-system, blinkmacsystemfont, sans-serif; letter-spacing: -0.5px; text-align: start;"> </span></span></td></tr></tbody></table></span></div><p data-end="3339" data-start="3266">A single cupped hand can estimate one serving of carbohydrate-rich foods.</p>
<p data-end="3358" data-start="3341">Examples include:</p>
<ul data-end="3421" data-start="3360">
<li data-end="3373" data-section-id="11obf18" data-start="3360">
Cooked rice
</li>
<li data-end="3381" data-section-id="1758gnz" data-start="3374">
Pasta
</li>
<li data-end="3388" data-section-id="1j3y5gh" data-start="3382">
Oats
</li>
<li data-end="3395" data-section-id="1j416uw" data-start="3389">
Corn
</li>
<li data-end="3404" data-section-id="78v7dx" data-start="3396">
Quinoa
</li>
<li data-end="3421" data-section-id="5s5fy7" data-start="3405">
Sweet potatoes
</li>
</ul>
<p data-end="3532" data-start="3423">Carbohydrates are an important energy source, but portion control helps maintain balanced blood sugar levels.</p>
<h3 style="text-align: left;"><span style="font-weight: normal;">4. Thumb = Healthy Fats</span></h3><div><span style="font-weight: normal;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiO53SV0WsKsBqhAqEQljH-VKQSk9RZmyANRSMIIBCLGicI-40MlLd-n6qZANfI2GsI1jU_COsOglmtlFoJpYOMs1vufDs-P4JdMBGOFcwpHPUzh-VpEs8DKCyDbBrz-38BQM_4DQ-HT-8lIZVjcCo3YnLZStu6rKJfSZeevd7Tlwl44_dJHGvKkdHYsK0" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="6000" data-original-width="4000" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEiO53SV0WsKsBqhAqEQljH-VKQSk9RZmyANRSMIIBCLGicI-40MlLd-n6qZANfI2GsI1jU_COsOglmtlFoJpYOMs1vufDs-P4JdMBGOFcwpHPUzh-VpEs8DKCyDbBrz-38BQM_4DQ-HT-8lIZVjcCo3YnLZStu6rKJfSZeevd7Tlwl44_dJHGvKkdHYsK0" width="160" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by: <a class="Text_text__D8yqX Text_size-inherit__I1W_y Text_weight-bold__CBWtB Text_color-greyscale-shadow__RZoEL spacing_noMargin__F5u9R Text_display-inline__Is5PW Link_link__Ime8c clickable_clickable__wbzX_ spacing_noMargin__F5u9R" data-testid="next-link" display="inline" href="https://www.pexels.com/@80197200/" style="background: none rgb(255, 255, 255); border-color: currentcolor; border-image: none; border-style: none; border-width: medium; box-sizing: border-box; cursor: pointer; display: inline; font-family: "Canva Sans", "Helvetica Neue", Roboto, -apple-system, blinkmacsystemfont, sans-serif; font-weight: 700; letter-spacing: -0.5px; margin: 0px; outline: none; padding: 0px; text-align: start; text-decoration: none; transition: filter 0.25s;"><span class="Text_text__D8yqX Text_size-inherit__I1W_y Text_weight-inherit__m7i3O Text_color-greyscale-shadow__RZoEL spacing_noMargin__F5u9R Text_display-inline__Is5PW" display="inline" style="background: none; border-color: currentcolor; border-image: none; border-style: none; border-width: medium; box-sizing: border-box; color: #191919; display: inline; font-weight: inherit; margin: 0px; outline: none;"><span style="font-size: x-small;">Kevin Malik</span></span></a></td></tr></tbody></table></span></div><p data-end="3614" data-start="3564">Your thumb is a useful reference for healthy fats.</p>
<p data-end="3630" data-start="3616">Foods include:</p>
<ul data-end="3700" data-start="3632">
<li data-end="3647" data-section-id="1ljdenn" data-start="3632">
Peanut butter
</li>
<li data-end="3663" data-section-id="hbkctp" data-start="3648">
Almond butter
</li>
<li data-end="3672" data-section-id="1w1riaw" data-start="3664">
Butter
</li>
<li data-end="3687" data-section-id="178gr7x" data-start="3673">
Cream cheese
</li>
<li data-end="3700" data-section-id="rk6s24" data-start="3688">
Mayonnaise
</li>
</ul>
<p data-end="3828" data-start="3702">Healthy fats are crucial for the production of hormones and for our overall wellbeing, but these are high in calories and therefore require moderation.</p>
<h3 style="text-align: left;"><span style="font-weight: normal;">5. Thumb Tip = Oils and Dressings</span></h3><div><span style="font-weight: normal;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEj12g49km8V1ETnUgJwxqA2cokL4Wpf-Rfz8QLkLfcyWz6EoiWksAqZ9d_PrdoTbRPf19uMwopbYBAwT_tQGTC336MHzsQTp9zd_oL25luROb3ORTQuC_BrPHeNAM8XToxGf33zhnGbzQ1bf_8lrQfNo4trba_tlfVeVl7g3KJZ4NnecWOOA0kteyAy6wI" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="4480" data-original-width="6720" height="213" src="https://blogger.googleusercontent.com/img/a/AVvXsEj12g49km8V1ETnUgJwxqA2cokL4Wpf-Rfz8QLkLfcyWz6EoiWksAqZ9d_PrdoTbRPf19uMwopbYBAwT_tQGTC336MHzsQTp9zd_oL25luROb3ORTQuC_BrPHeNAM8XToxGf33zhnGbzQ1bf_8lrQfNo4trba_tlfVeVl7g3KJZ4NnecWOOA0kteyAy6wI" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by: <span style="background-color: white; color: #747474; font-family: "Canva Sans", "Helvetica Neue", Roboto, -apple-system, blinkmacsystemfont, sans-serif; font-size: 16px; letter-spacing: -0.5px; text-align: start;"> </span><a class="Text_text__D8yqX Text_size-inherit__I1W_y Text_weight-bold__CBWtB Text_color-greyscale-shadow__RZoEL spacing_noMargin__F5u9R Text_display-inline__Is5PW Link_link__Ime8c clickable_clickable__wbzX_ spacing_noMargin__F5u9R" data-testid="next-link" display="inline" href="https://www.pexels.com/@1650983/" style="background: none rgb(255, 255, 255); border-color: currentcolor; border-image: none; border-style: none; border-width: medium; box-sizing: border-box; cursor: pointer; display: inline; font-family: "Canva Sans", "Helvetica Neue", Roboto, -apple-system, blinkmacsystemfont, sans-serif; font-weight: 700; letter-spacing: -0.5px; margin: 0px; outline: none; padding: 0px; text-align: start; text-decoration: none; transition: filter 0.25s;"><span class="Text_text__D8yqX Text_size-inherit__I1W_y Text_weight-inherit__m7i3O Text_color-greyscale-shadow__RZoEL spacing_noMargin__F5u9R Text_display-inline__Is5PW" display="inline" style="background: none; border-color: currentcolor; border-image: none; border-style: none; border-width: medium; box-sizing: border-box; color: #191919; display: inline; font-weight: inherit; margin: 0px; outline: none;"><span style="font-size: x-small;">Sergey Meshkov</span></span></a></td></tr></tbody></table></span></div><p data-end="3951" data-start="3870">The tip of your thumb can estimate smaller servings of concentrated fats such as:</p>
<ul data-end="4008" data-start="3953">
<li data-end="3964" data-section-id="1h95hi3" data-start="3953">
Olive oil
</li>
<li data-end="3981" data-section-id="1sn2ja8" data-start="3965">
Salad dressing
</li>
<li data-end="3995" data-section-id="f1txnx" data-start="3982">
Coconut oil
</li>
<li data-end="4008" data-section-id="frhh5a" data-start="3996">
Sesame oil
</li>
</ul>
<p data-end="4123" data-start="4010">These healthy fats also happen to be highly caloric foods, meaning that using fewer amounts of them could go a long way.</p>
<h3 style="text-align: left;"><span style="font-weight: normal;">Benefits of the Hand Portion Method</span></h3>
<p data-end="4226" data-start="4169">Unlike measuring cups, this method works almost anywhere.</p>
<p data-end="4257" data-start="4228">It is especially useful when:</p>
<ul data-end="4362" data-start="4259">
<li data-end="4282" data-section-id="cubeip" data-start="4259">
Eating in restaurants
</li>
<li data-end="4294" data-section-id="1d93ga8" data-start="4283">
Traveling
</li>
<li data-end="4314" data-section-id="1si6x5a" data-start="4295">
Attending parties
</li>
<li data-end="4332" data-section-id="e1z7mj" data-start="4315">
Packing lunches
</li>
<li data-end="4362" data-section-id="mli0t2" data-start="4333">
Dining at family gatherings
</li>
</ul>
<p data-end="4488" data-start="4364">Gradually, you will find yourself being able to use your hands to measure amounts without necessarily logging your food intake.</p>
<h1 data-end="4537" data-section-id="1bc5pce" data-start="4495"></h1><p style="text-align: left;"><span style="font-weight: normal;"></span></p><h4 style="text-align: center;">Portion Control Doesn't Mean Eating Less</h4><p></p>
<p data-end="4607" data-start="4539">Many people mistakenly believe portion control means feeling hungry.</p>
<p data-end="4646" data-start="4609">Instead, it's about creating balance.</p>
<p data-end="4681" data-start="4648">A satisfying meal should include:</p>
<ul data-end="4759" data-start="4683">
<li data-end="4705" data-section-id="k1n013" data-start="4683">
Plenty of vegetables
</li>
<li data-end="4720" data-section-id="1f1nu6t" data-start="4706">
Lean protein
</li>
<li data-end="4744" data-section-id="3578dw" data-start="4721">
Healthy carbohydrates
</li>
<li data-end="4759" data-section-id="yp7x1p" data-start="4745">
Healthy fats
</li>
</ul>
<p data-end="4856" data-start="4761">If the meals you eat are balanced, chances are high that you'll remain satiated for longer periods, thus avoiding unhealthy snacking.</p><p data-end="4856" data-start="4761">Eating healthy food doesn't necessarily mean having to purchase special equipment or devising sophisticated plans for your meals.</p><p data-end="4856" data-start="4761">With the help of your own hands, you'll be able to assess the recommended portions of your food no matter where you are and eat a variety of foods.</p><p data-end="4856" data-start="4761">It is important to note that these portion guides are only recommendations. Your personal requirements may depend on certain factors such as age, physical activity, existing health conditions, or pregnancy. In case of special dietary needs, you should consult a registered dietitian or a healthcare professional.</p><h4 style="text-align: left;"><span style="font-weight: normal;">Frequently Asked Questions</span></h4>
<p style="text-align: left;"></p><ul style="text-align: left;"><li><span style="font-weight: normal;">Is using your hands for portion control accurate?<br /></span>It's an estimate rather than an exact measurement, but it's a practical and effective way to manage portions in everyday situations.<br /><br /></li><li><span style="font-weight: normal;">Does hand size affect serving estimates?<br /></span>Yes. Because your hand is generally proportional to your body size, it offers a personalized reference instead of a one-size-fits-all measurement.<br /><br /></li><li><span style="font-weight: normal;">Can I use this method while eating out?<br /></span>Absolutely. The hand method is especially helpful when restaurants don't provide nutrition information or serving measurements.<br /><br /></li><li><span style="font-weight: normal;">Is portion control good for weight management?<br /></span>Yes. Being mindful of portion sizes can help prevent overeating and support healthy weight management when combined with a balanced diet and regular physical activity.</li></ul><script async data-uid="8a6a02a68d" src="https://superbknow-anything-about-life.kit.com/8a6a02a68d/index.js"></script>

Portion Control Made Simple: How to Estimate Serving Sizes Using Your Hands

Judy Ann Magday August 02, 2026 Food Health and Mind

One of the biggest challenges to eating healthy is not necessarily choosing the right foods, but knowing how much to eat. Most people don’t ...

<p>Enjoy all the chocolate and peanut butter flavor of Reese's cups, without the refined sugar. These homemade peanut butter cups are made with almond flour, natural peanut butter, stevia, and chocolate chips for an easy, healthier dessert.</p><p>If you're craving Reese's Peanut Butter Cups but want a healthier version, this recipe is for you.</p><p>Unlike store-bought peanut butter cups loaded with sugar and preservatives, these homemade treats use simple pantry ingredients and are naturally gluten-free. They're rich, creamy, chocolatey, and incredibly satisfying.</p><p>Whether you're trying to eat healthier, reduce sugar intake, or simply love peanut butter desserts, these homemade Reese's cups are worth making.</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjc_88kfSQ3SoELfBYqS-DjYAYVZ9lcWt7u86vFEkCfL1M7zI5jcC15aErYDvBePflL9S7XBnNBEC4qvM_vpptEwar_Qv7QaLTtz2ogVSd6VoZEmsM_nZSjhyBjRjWkLxtdpAgeWufR1WurIrtkowFdovNvfbF4PG4YgZsL9czPONU3484Pr4oE8PFH5z8" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1024" data-original-width="1536" height="266" src="https://blogger.googleusercontent.com/img/a/AVvXsEjc_88kfSQ3SoELfBYqS-DjYAYVZ9lcWt7u86vFEkCfL1M7zI5jcC15aErYDvBePflL9S7XBnNBEC4qvM_vpptEwar_Qv7QaLTtz2ogVSd6VoZEmsM_nZSjhyBjRjWkLxtdpAgeWufR1WurIrtkowFdovNvfbF4PG4YgZsL9czPONU3484Pr4oE8PFH5z8=w400-h266" width="400" /></a></div><div><br /></div><div style="text-align: center;"><span style="text-align: left;">Easy • No Bake • Sugar-Free     </span></div><div style="text-align: center;">🕒 15 mins    👨‍👩‍👧 8 Servings              │ 🔥 370 kcal   ❄ Freeze 40 mins   </div><p></p><div style="text-align:center; margin:25px 0;">
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</div><h3 style="text-align: left;">Ingredients:</h3><h4 style="text-align: left;">Peanut Butter Filling</h4><ul data-end="1412" data-start="1285">
<li data-end="1319" data-section-id="jk78ku" data-start="1285">
1½ cups Jif Creamy Peanut Butter
</li>
<li data-end="1342" data-section-id="9cjbw6" data-start="1320">
1½ cups almond flour
</li>
<li data-end="1385" data-section-id="1tvmj1t" data-start="1343">
2–4 tablespoons stevia (adjust to taste)
</li>
<li data-end="1412" data-section-id="1fu6h4o" data-start="1386">
Pinch of salt (optional)
</li>
</ul><h4 style="text-align: left;">Chocolate Coating</h4><p>

</p><ul data-end="1527" data-start="1437">
<li data-end="1471" data-section-id="pndfey" data-start="1437">
¾ cup semi-sweet chocolate chips
</li>
<li data-end="1527" data-section-id="zoesx0" data-start="1472">
1 tablespoon peanut butter (helps thin the chocolate)</li></ul><div><br /></div><h3 style="text-align: left;">How to: </h3><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhsvdksnkBU48PM_tmT423b-PnBm7vqe0-sgV18qJ9mP3cLXd9BBPOHh8kr7QDEMuQsLnfby74tk6qTNWBcFO9dm89gL7KjNEi_paA54D4VdADHUUvWk1iFHqAJl3OWoBL5aZGA7CeV2AcbggO0cBiVv7Z4eqZRxevnjNor4QqwnM16Jz07YvaGuGYN9Zc" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1024" data-original-width="1536" height="213" src="https://blogger.googleusercontent.com/img/a/AVvXsEhsvdksnkBU48PM_tmT423b-PnBm7vqe0-sgV18qJ9mP3cLXd9BBPOHh8kr7QDEMuQsLnfby74tk6qTNWBcFO9dm89gL7KjNEi_paA54D4VdADHUUvWk1iFHqAJl3OWoBL5aZGA7CeV2AcbggO0cBiVv7Z4eqZRxevnjNor4QqwnM16Jz07YvaGuGYN9Zc" width="320" /></a></div><br /></div><div>
<p data-end="1576" data-start="1563">A. Mix together:</p>
<ul data-end="1617" data-start="1578">
<li data-end="1593" data-section-id="7ds2c3" data-start="1578">
peanut butter
</li>
<li data-end="1608" data-section-id="1l56b67" data-start="1594">
almond flour
</li>
<li data-end="1617" data-section-id="1lpbhzo" data-start="1609">
stevia
</li>
</ul>
<p data-end="1644" data-start="1619">until a soft dough forms. If the mixture is too sticky, add another tablespoon of almond flour.</p><p class="PDq2pG_selectionAnchorContainer" data-end="1788" data-start="1734">B. Roll into equal portions or press into cupcake liners.<span aria-hidden="true" class="PDq2pG_selectionAnchor"></span></p><p data-end="1715" data-start="1646">
</p><p data-end="1815" data-start="1790">Freeze for 15–20 minutes. [I freeze mine for 2 hours because I did not use much almond flour and I'm okay with working on sticky dough 👀 it's up to your preference]</p><p data-end="1815" data-start="1790">C. Melt the chocolate and cover each peanut butter cup </p><p data-end="1815" data-start="1790">D. Freeze for another 20–30 minutes until set. Store in the refrigerator.</p><p data-end="1815" data-start="1790"><br /></p><div style="overflow-x: auto;">
  <table style="border-collapse: collapse; font-family: Arial, sans-serif; margin: 20px 0px; width: 100%;">
    <caption style="caption-side: top; font-size: 22px; font-weight: bold; padding-bottom: 10px; text-align: left;">
      Estimated Nutrition
    </caption>

<thead>
      <tr style="background: rgb(107, 62, 38); color: white;">
        <th style="border: 1px solid rgb(221, 221, 221); padding: 12px; text-align: left;">Nutrient</th>
        <th style="border: 1px solid rgb(221, 221, 221); padding: 12px; text-align: left;">Amount (Per Peanut Butter Cup)</th>
      </tr>
    </thead>

<tbody>
      <tr>
        <td style="border: 1px solid rgb(221, 221, 221); padding: 12px;">Serving Size</td>
        <td style="border: 1px solid rgb(221, 221, 221); padding: 12px;">Approximately 43–47 g</td>
      </tr>

<tr style="background: rgb(249, 249, 249);">
        <td style="border: 1px solid rgb(221, 221, 221); padding: 12px;">Calories</td>
        <td style="border: 1px solid rgb(221, 221, 221); padding: 12px;">~370 kcal</td>
      </tr>

<tr>
        <td style="border: 1px solid rgb(221, 221, 221); padding: 12px;">Protein</td>
        <td style="border: 1px solid rgb(221, 221, 221); padding: 12px;">~10 g</td>
      </tr>

<tr style="background: rgb(249, 249, 249);">
        <td style="border: 1px solid rgb(221, 221, 221); padding: 12px;">Carbohydrates</td>
        <td style="border: 1px solid rgb(221, 221, 221); padding: 12px;">~17 g</td>
      </tr>

<p style="color: #666666; font-size: 14px; font-style: italic; margin-top: 10px;">
<strong>Disclaimer:</strong> Nutrition values are estimates and may vary depending on the brands of chocolate chips, peanut butter, almond flour, and sweetener used.
</p><p data-end="1815" data-start="1790"><br /></p><h3 style="text-align: left;">Recipe Notes 📣</h3><p data-end="1815" data-start="1790"></p><ul style="text-align: left;"><li>Traditional Reese's filling uses powdered sugar. Almond flour creates a creamy texture while adding healthy fats and protein.</li><li>Cold peanut butter filling is much easier to coat in chocolate.</li><li>Use cupcake liners: This helps create the classic peanut butter cup shape.</li><li>Microwave in short intervals to prevent burning, or follow instructions on the label. I always buy chocolate melted - any brand </li></ul><p></p><p data-end="1815" data-start="1790"><br /></p><p data-end="1815" data-start="1790" style="text-align: center;">You may store this for 2 weeks in the refrigerator and freeze up to 3 months. </p><p data-end="1815" data-start="1790" style="text-align: center;"><br /></p><h3 style="text-align: left;">Frequently Asked Questions</h3><p style="text-align: left;"></p><ul style="text-align: left;"><li>Can I use natural peanut butter?<br />Yes. Stir well before measuring since natural peanut butter separates.</li></ul><p></p><p style="text-align: left;"></p><ul style="text-align: left;"><li>Can I use coconut flour?<br />Not directly. Coconut flour absorbs much more moisture than almond flour, so you'll need significantly less.</li></ul><p></p><p style="text-align: left;"></p><ul style="text-align: left;"><li>Can I make these dairy-free? <br />Yes. Use dairy-free chocolate chips.<br /><br /></li><li>Are homemade Reese's cups healthier?<br />Generally, yes. They contain less refined sugar, more healthy fats, and fewer preservatives than traditional peanut butter cups.<br /><br /></li><li>Can I freeze them?<br />Absolutely. They taste amazing straight from the freezer.</li></ul><p></p><p style="text-align: left;">These homemade healthy Reese's Peanut Butter Cups are proof that dessert doesn't have to be loaded with sugar to be delicious. With creamy Jif peanut butter, almond flour, stevia, and rich chocolate, they're an easy no-bake treat that's perfect for meal prep, snacking, or satisfying your sweet tooth.</p><p data-end="1815" data-start="1790">

</p><p data-end="4444" data-start="4332">If you love peanut butter and chocolate together, this healthier version might become your new favorite dessert.</p><p data-end="4444" data-start="4332" style="text-align: center;"><i>Just a disclaimer - this isn’t originally mine; this came from other sources, people and so on.</i></p><p data-end="4444" data-start="4332"><br /></p><p data-end="4444" data-start="4332"><br /></p><p data-end="1715" data-start="1646"><br /></p></div>
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Food Recipe [Healthy Meal Ideas]: Homemade Chocolate Reese

Judy Ann Magday July 28, 2026 Food FoodandTravel

Enjoy all the chocolate and peanut butter flavor of Reese's cups, without the refined sugar. These homemade peanut butter cups are made ...

<p style="text-align: center;"> Once, you were someone.</p><p style="text-align: center;">Who crawls their way to your source;</p><p style="text-align: center;">Who crawls their way to be helped;</p><p style="text-align: center;">Who cries their way to be seen;</p><p style="text-align: center;"><br /></p><p style="text-align: center;">Surprises everyone who surrounds you,</p><p style="text-align: center;">From your actions, words, and changes; </p><p style="text-align: center;">That is already expected as you grow.</p><p style="text-align: center;"><br /></p><p style="text-align: center;">Once in a while,</p><p style="text-align: center;">You thought everything was easy</p><p style="text-align: center;">As those who surround you supported you </p><p style="text-align: center;">But that is from the past </p><p style="text-align: center;">You only wish, </p><p style="text-align: center;">You only wanted-</p><p style="text-align: center;">to be happy</p><p style="text-align: center;">Yet that is difficult now that you know all of that.</p><p style="text-align: center;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjREWezcWExup_0c841gcVtoJ2KWN9QlbxzVIR7IrLeCllSrQuVscChwr-hIQZ9-GQzrthy6fshOqT79WxxmA97SllROmGUfkCTqxI-XbivwlDwAGOG68wAOrItbQ1524JUcQm9zsPtQWTGFP1mavCoVDugFWz-D4dTZbCVVFBSchqAtCxn5F-OhY3qyIw/s1536/Untitled%20design.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1536" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjREWezcWExup_0c841gcVtoJ2KWN9QlbxzVIR7IrLeCllSrQuVscChwr-hIQZ9-GQzrthy6fshOqT79WxxmA97SllROmGUfkCTqxI-XbivwlDwAGOG68wAOrItbQ1524JUcQm9zsPtQWTGFP1mavCoVDugFWz-D4dTZbCVVFBSchqAtCxn5F-OhY3qyIw/s320/Untitled%20design.png" width="320" /></a></div><br /><p style="text-align: center;"><br /></p>

Short Poem: Once You Knew Happiness

Judy Ann Magday July 26, 2026 Literature

Once, you were someone. Who crawls their way to your source; Who crawls their way to be helped; Who cries their way to be seen; Surprises e...

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