Using hands as a guide for portion sizes is a practical, visual method that can help you manage food intake without needing scales or measuring cups. This can help gauge food portions to meet energy and macronutrient needs.
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Hand-size portions can help you track food choices, nutrients, and energy simply and easily. This saves time-consuming and often unnecessary weighing and measuring, which most people don’t need.
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CONVENTIONAL MEASUREMENT EQUIVALENT
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~3-4 oz (85-115 g) cooked meat / tofu, 2 whole eggs, 6 oz Greek yogurt
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CONVENTIONAL MEASUREMENT EQUIVALENT
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~1 cup non-starchy vegetables
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CONVENTIONAL MEASUREMENT EQUIVALENT
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~1/2-2/3 cup (100-130 g) cooked grains/legumes, 1 medium fruit/tuber
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CONVENTIONAL CARB INFORMATION
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~1 tbsp (13-16 g) oil, nut butter
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Use the following meal framework or template for a simple and flexible meal planning guide.
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For each meal, you might begin by eating:
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Individual needs and preferences will vary.
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For instance, men generally need more food than women, younger people more than older people, and athletes more than sedentary people.
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For most moderately active men, this translates to a daily intake of about:
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6-8 palms of protein-dense foods
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6-8 handfuls of carb dense foods
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6-8 thumbs of fat dense foods
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And for most moderately active women, this translates to a daily intake of about:
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4-6 palms of protein dense foods
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4-6 handfuls of carb dense foods
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4-6 thumbs of fat dense foods
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Work with your goals, needs, activity level, and more importantly, results. Track progress closely, use outcome-based decision making, and stay flexible.
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About the authors
Julie Vuksic is a registered dietitian and certified diabetes educator. She is dedicated to helping individuals achieve sustainable health through personalized nutrition, behavior change, and lifestyle support.
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