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The Zimbabwe Hand Jive
Portion control is in your hands
To manage diabetes, controlling the size of food portions is key. With this strategy from Zimbabwe, knowing how much of each food group you should eat is at your fingertips.
The Zimbabwe Hand Jive began in Zimbabwe in 1993. Dr. Kazzim Mawji invented the technique to help patients with diabetes figure out portion sizes. Today, the Zimbabwe Hand Jive is used all over the world. When deciding on portions, you do not have to worry about finding a measuring cup. Your hands are always with you!
Low carbohydrate vegetables - Eat as many non-starchy vegetables as can fit into your two open hands. This includes leafy greens, sprouts, herbs, peppers, cabbage, broccoli, Brussels sprouts, cauliflower, celery, cucumber, green and wax beans, snow peas or pea pods, and zucchini. Use your open hands to measure any vegetable not listed with the fistful of starch (next).
Grains and starches - Have one fistful of grains and starches like breads, cereals, oats, quinoa, rice, and pasta, or starchy vegetables like potatoes, winter squashes, corn, peas, beets and parsnips. Try to choose whole grains as much as possible, and avoid refined grain products.
Fruit – One serving of fruit should be the same size as your fist.
Meats and alternatives – One serving should be the size of the palm of your hand, but only as thick as your baby finger. Cooked fish, shellfish, poultry, lean meats, cooked legumes, tofu and eggs are all examples of this food group.
Fats - Limit the amount to the size of the tip of your thumb, about a tablespoonful for most people. Fats include oils, butter, margarine, high fat spreads, salad dressings, dips, mayonnaise and peanut butter.
Drinks - have no more than 250 mL (8 oz.) of low fat milk with each meal.
Portion control is that easy – just look at your hands and enjoy a healthy meal.
FAMILY HEALTH is written with the assistance of |
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FAMILY HEALTH is written with the assistance of |
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