If you don't have a 9-inch plate handy, the CDC suggests using your hand as a quick reference guide:
: 3 ounces is roughly the size of your palm . healthy food
The Harvard Healthy Eating Plate suggests the following proportions for a balanced meal: If you don't have a 9-inch plate handy,
: Aim for a wide variety of colors. Note that potatoes and French fries do not count as vegetables in this section due to their impact on blood sugar. : Choose intact grains like brown rice, quinoa,
: Choose intact grains like brown rice, quinoa, whole-wheat pasta, or oats. These have a milder effect on blood sugar compared to refined grains like white bread or white rice.
: Use plant oils like olive or canola oil in moderation. Avoid trans fats and partially hydrogenated oils. Estimating Portions Without a Plate
: 1 cup or one medium fruit is about the size of your fist . Nuts or snacks : 1–2 ounces is roughly one cupped hand . Cheese : 1 ounce is about the size of your thumb . Additional Healthy Eating Tips Food Portions: Choosing Just Enough for You - NIDDK