It is important to pay attention how much and what kind of food you eat to have healthy life style. Counting calories on each meal is generally recommended; however, counting calories on each meal is not very easy. You have to use scale and measuring cups. Well, it is too much! And then, many people stop counting it. There is much easier way to measure portion size on each meal.
You just need using your hand to measure portion size! Dr. John Berardi who is a nutrition and exercise coach introduces this method. According to Dr. Berardi, the hand is usually proportional to your body size, does not change the size and is always with you. He also states that this method is pretty accurate. The method is easy to remember! Let’s take a look at it.
Basic guideline for each meal
Step 1: Protein = Palm
Examples of Protein: meat, fish eggs, cottage cheese and Greek yogurt)
Men: Two palm sized portions = about 40-60g protein
Women: One palm sized portion = about 20-30g protein
Step 2: Vegetables = Fist
Examples of Vegetables: broccoli, spinach, salad, carrots, salad, etc
Men: Two fist sized portions
Women: One fist sized portion
Step 3: Carbohydrates = Cupped hand
Examples of Carbohydrates: Grains, starches, beans and fruits
Men: Two cupped hand sized portions = about 40-60g carbs
Women: One cupped hand sized portion = 20-30g carbs
Step 4: Fats = Thumb
Examples of Fats: Oils, butters, nut butters, nuts and seeds
Men: Two thumb sized portions = about 15-25g fat
Women: One thumb sized portion = about 7-12g fat
When you follow this guideline on each meal with 3-4 times a day,
Men will have 2,300 – 3,000 calories a day,
Women will have 1,200 – 1,500 calories a day.
You can adjust the guideline depending on your needs.
If you would like to add because you would like to gain muscle, eat less frequently for a day or other reasons,
Men: 1 cupped hand of carbohydrate and/or 1 thumb of fat to a few meals each day.
Women: 1/2 cupped hand of carbohydrate and/or 1/2 thumb of fat to a few meals each day.
If you would like to remove because you would like to lose weight, eat more frequently for a day or other reasons,
Men: 1 cupped hand of carbohydrate and/or 1 thumb of fat from a few meals each day.
Women: 1/2 cupped hand of carbohydrate and/or 1 /2 thumb of fat from a few meals each day.
This is very useful and practical information to determine portion size of a meal. I hope that it will make your choice be easier. Let’s have healthy eating habit!
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