Portion Sizes

Many people report the need for better portion sizes for their meals, they are also not interested in calorie counting or weighing and measuring their food. Here is a handy 😉 method that you can practice anywhere at any time.

  1. Protein: Use your palm to measure your protein portions. A serving of protein, such as chicken, fish, or tofu, should be about the size of your palm (excluding your fingers). This equates to about 4-5 OZ
  2. Carbohydrates: Use your fist to measure your carbohydrate portions. A serving of carbohydrates, such as rice, pasta, or potatoes, should be about the size of a cupped handful. This equates to about 1/4 cup
  3. Vegetables: Use your hand to measure your vegetable portions. A serving of vegetables, such as broccoli, carrots, or peppers, should be about the size of your closed fist. This equates to about 1 cup.
  4. Fats: Use your thumb to measure your fat portions. A serving of healthy fats, such as nuts, seeds, or avocado, should be about the size of your thumb. This equates to about 1 Tablespoon

Aiming for about 4-6 servings a day depending on activity level to get a baseline. Pay attention to hunger and fullness cues and adjust accordingly.

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