Use Your Hands To Easily Plan Proper Meal Portions

Portion control is one of the keys to maintaining a healthy weight. Instead of counting calories or using measuring cups, quickly estimate portion sizes for your proteins, veggies, carbs and fat by looking at your hands as these visual guides illustrate.

Using your hand to estimate your portions is familiar territory we've discussed before. While other guides have shown us how to measure a teaspoon or ounce with your hand, these portion control guides from Livestrong are much easier to remember and simpler to follow. You only need to know four hand equivalents for the portions of a complete meal:

-Your palm determines your protein portions. -Your fist determines your veggie portions. -Your cupped hand determines your carb portions. -Your thumb determines your fat portions.

There are two guides, one for men and one for women (click to expand or right-click to save):

While everyone's hands are different sizes, Livestrong points out that because your hand size is relative to your body size, it's a great personalised food measurement tool.

Check out the full article for more details on the recommended food portions and flexible meal planning.

A Quick and Easy Way to Estimate Portion Size [Livestrong]


Comments

    I'm a bit sceptical that women need half the food that men do...

      Agreed. Although I'd say the one palm/one fist size is probably better for both men and women.

        and you guys are the experts???

          I didn't realise I needed a qualification in nutrition to express some scepticism toward an article that suggests women eat half the food that men do. Clearly I should accept whatever any random website says about healthy eating. That ought to end well.

            Yeah I got a bit sceptical when they said that calorie counting is 'often inaccurate and tedious'. It's only as inaccurate as your measurements.

            Having said that though, while not precise, the above measurements do seem sensible. But if you're trying to lose weight, you need to be more accurate than that. Would be an appropriate measurement method for a maintenance diet though.

    If I was eating that much food every meal, I would be as fat as the very same Americans for which this food guide was originally created.

      Yeah, if I ate that much at every meal I'd be sick after every meal.

      Sounds like you need more exercise.

      Inb4 "I'm a navy seal / green beret"

        How much more than a run 5 days a week and gym 4 days a week would you suggest?

          If you really did that amount of gym work you would need much more protein than the above suggests, and same goes for running /carbs.

    With such vague measuring requirements, it's ironic that the publisher is called "Precision Nutrition"

      Notice the disclaimer on the bottom: "... this guide serves as a starting point ... adjust your portions based on hunger, fullness and other important goals"

      Well, I'm full and my goal is to not get fat, so I guess I won't east six steaks today.

    Likewise, if I, as a woman, was eating this little food, I would be declared anorexic in no time. I only weigh 50kg, but rest assured, I easily eat double the advised amount.

    I burnt my hand measuring the pasta bake!

      Boris - after reading the comments that often turn to snarkiness, your comment has made me giggle!!

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