these tricks will help you determine portion size with your hands


It’s not breaking news to know that the quicker you weigh, cook, pre track and plan your macros, the quicker your on your way to hitting your goals.

And as a regular human, I also know that those action items are not always possible. Some times, you can’t weigh or plan ahead.

In that case, use your hands: your fist, palms, and thumbs can tell you what one portion of rice, meat, or fat looks like.

The Palm = 3-4 oz
The palm of your hand can be
used to estimate protein
intake. 1 palm is equivalent to
a 3-4 oz. serving of protein.
Examples of what you could
measure a 3-4 oz. serving
include pork, poultry, beef,
fish, and chicken.

Clenched Fist = 1 cup
A fist is a great way of
measuring carbohydrates.
You can use this tool
when measuring the
intake of rice, cereals,
salads, fruits, or popcorn.

Tip of Thumb = 1 Tablespoon
The tip of a thumb is equivalent to a
serving of 1 tablespoon. This tool is used when measuring fat intake such as mayonnaise, cheese, salad
dressings, creams, and peanut butter.

The Finger Tip = 1 Teaspoon
The fingertip is about 1 teaspoon serving of oils or fats. This can be used to measure salad dressings, olive oil, or butter.

Front of your Closed Fist = 1/2 cup

The front of a closed fist is equivalent to a 1/2 cup serving. You can use this tool for measuring food items such as pastas, potatoes, nuts, and even ice

Using your hands to estimate food portion size isn’t an exact science. It’s not meant to be perfect.

Hand size portions can make it easier to get you the results you want without throwing in the towel when you can’t weigh your food on a scale!

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