WK02 L04 Hand Measurement & One Cupped Palm

Hand Measurement & One Cupped Palm

0:20 Hello, welcome to your second week of our nutrition class, simple strategies for nutrition beginners. Last week we asked you to pay attention to the amount of water you're drinking and to be aware of your hunger levels.

0:34 This week you're going to learn about proper portion sizes. Today's lesson is about carbohydrates. Carbohydrates like breads, rice, pasta, and potatoes are not bad.

0:47 What is bad is that often we are eating too big or too many portion sizes of carbohydrates. traits. That can easily add up to too many calories.

0:59 We like the hand measurement system. There's no calorie counting involved. Simply use your hand as a guide for your serving sizes.

1:07 Carbohydrate serving sizes are measured with a cupped palm. This is approximately one half a cup or 20 to 30 grams of carbohydrates.

1:15 Gentlemen, you get two to three cupped palms of carbohydrates in each meal. If you have a physically active job or get in a workout that day, then you'd have three cupped palms of carbohydrates in each meal.

1:28 If you have a sedentary lifestyle, adjust your carbohydrate servings to two cupped palms in each meal. Ladies, you get one to two cupped palms of carbohydrates in each meal.

1:39 If you have a sedentary job or haven't been very active that day, your meal would have a maximum of one cupped palm of carbohydrates.

1:47 If you've exercised that day or have a physically active job, then adjust your carbohydrate settings to two cuped palms in each meal.

1:56 Some foods that you'll use the cuped palm measurement system are rice, pasta, potatoes, quinoa, and fruit. For a more detailed list of carbohydrates, refer to table 4.3 in today's email.

2:11 How about combination foods like chili or casserole? Ladies, you get 1 cup per meal, gentlemen, you get 2 cups. Your third simple strategy to practice this week is to try to include 1-3 cuped palm portion sizes of carbohydrates in each meal.