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A Quick and Easy Guide to Food Portions

A Quick and Easy Guide to Food Portions

Hey, it’s dinner time! Guess what that means? Pull out the old scale, the measuring cup and the calculator. Don’t forget the tracking app you have downloaded on your phone.  Who’s ready to dig in? When you write it all down, calorie counting doesn’t seem so fun after all. In fact, it seems kind of like a job. A boring one. Then what happens when you go out to eat? Or you’re in a hurry (which is 95% of your week)?

Rather than stressing over exact measurements for all your food, give two thumbs up to this quick trick method. All you need is your hands. If you eat four times per day— which is the typical breakfast, lunch, snack, and dinner—then this method will set your mind at easy:

For Women:

Eat 1 palm-sized protein dense portion per meal;

Eat 1 fist-sized vegetable portion for at least 3 of those meals;

Eat 1 cupped hand-sized portion of a carb dense for at least 2 of those meals;

Eat 1 thumb-sized portion of a fat dense food for at least 2 of those meals.

 

For Men:

Eat 2 palm-sized protein dense portion per meal;

Eat 2 fist-sized vegetable portion for at least 3 of those meals;

Eat 2 cupped hand-sized portion of a carb dense for at least 2 of those meals;

Eat 2 thumb-sized portion of a fat dense food for at least 2 of those meals.

This method gives you a rough measure of what your plate should look like when you eat and takes a lot of the calculating and guessing out of meal planning if that’s not your thing. Here is a quick Cheat Sheet that you can use to help guide meal portions. 

 

Portion Cheat Sheet

 

 

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