These days it is hard to tell what the correct portion size should be. This is especially true when you dine out at restaurant or get super-sized prepared items. It seems that the food industry as well as the food producers want us to buy larger and larger portions. We then translate the incorrect portion habits at home meals. Thankfully we have a built-in measuring system that travels with us all the time and can help us gain perspective on what a true portion of food should be.
Nature has provided us with a built-in gage that allow us the ability to measure the perfect portions for our meals. So, what is this tool? You might be surprised, but your hand is the measuring tool! By using your hand as a comparative instrument you can approximate the correct portion size of each type of food item within your meal. It is really easy once you figure out how to compare your hand size to your pre-made dish, or anything you are making at home.
Here is how to utilize your hand as a measuring.
The Rule of Your Hand! A guide to proper portion sizing using your hand(s)
Palm size is roughly 3-4 oz; determines your portion of protein.
- Meat
- Fish
- Eggs
- Beens
- Etc.
Fist size is roughly 1 cup; determines your portion of vegetables/ greens.
- Broccoli
- Spinach
- Salad
- Carrots
- Zucchini
- Etc
Cupped Hands is roughly 1/2 cup; determines your portion of carbs
- Grains
- Starches
- Fruits
Thumb is roughly 1-2 Tablespoon(s); determines your portion of fats
- Oils
- Butters
- Nut Butters
- Nuts/Seeds
So how do you create a meal based on this comparison of your hands that is right for you? To be honest we are each individual and unique. Not everyone is built of the same proportions, but the nice thing is that our hands act as a good guideline for what our individual body needs. There is also the view that Men and Women have different portion needs. I do not always believe that there is a need to have different measurements for the sexes, but I can understand the need for a variation based on someones physical activities. An athlete, for instance, will need more fuel for their body than someone who is not as active.
With these factors in mind, the use of the guidelines below will help you to create a well portioned meal for yourself. Remember these comparisons the next time you dine out. Be sure to ask for a to-go container as you may find that the portions given to you will exceed the rules at hand… or should we say “Rules of your hand”!
- 1 Palm size portion of protein all meals
- 1 Fist size portion of vegetables all meals
- 1 Cupped hand of carbohydrates with most meals
- 1 Thumb of fat with most meals
- 2 Palm size portion of protein all meals
- 2 Fist size portion of vegetables all meals
- 2 Cupped hand of carbohydrates with most meals
- 2 Thumb of fat with most meals
Remember, these are just guidelines so find what works for you and your body!
Sources:
Forget calorie counting by Ryan Andrew & Brian St. Pierre