Last week, we summed up nutrition into one sentence. This week I’ll share with you a simple portion sizing visual that is automatically tailored to you and your specific body size. This completely changed the way I portion size my meals and I know it will make a difference for you also.
Take a look at your hand (one hand), palm side up. The area of your palm (not including your fingers or thumb) including the thickness is one serving of protein. Proteins include meats and eggs
Now cup your hand. The amount you can comfortably fit into that cup, without overflowing is one serving of starch. Starches are carbohydrates like pasta, rice, potatoes, oats, breads.
Make a fist. This is the amount of vegetables and/or fruit equal to one serving. examples are: one apple or orange. one vegetable. A full salad should conform to this same portion size.
Lastly, look at your thumbnail and then turn your hand palm side up. That area from your thumb knuckle to the tip of your thumb is your fat portion. Fats include the oil you cook in and salad dressing.
Use this portion sizing and get one serving per meal of each. No, its not perfect, its a guideline. Some foods like beans are both vegetables and protein. Milk is both protein and fat. Remember this visual is intended to help you size your portions.
Drink all the water you want.
Using your hand, you’ll properly portion size your meals. Do this consistently and you’ll be eating healthier. The pounds will come off, you’ll feel better and have more energy.
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