Hand portion guide

Hand portion guide

6/26/2025    |    0 min read

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.

 

 

 

 

  • Hands are portable. They come with you to work lunches, restaurants, social gatherings, etc.

 
  • Hands are proportional to your body size, providing a consistent personalized reference.

  • 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.

 

Hand portion table

 

 

 

 

Use the following meal framework or template for a simple and flexible meal planning guide.

For each meal, you might begin by eating:

 

 

 

 

Individual needs and preferences will vary.

For instance, men generally need more food than women, younger people more than older people, and athletes more than sedentary people.

For most moderately active men, this translates to a daily intake of about:

6-8 palms of protein-dense foods

 

6-8 fists of vegetables

6-8 handfuls of carb dense foods

 

6-8 thumbs of fat dense foods

 

And for most moderately active women, this translates to a daily intake of about:

4-6 palms of protein dense foods

 

4-6 fists of vegetables

4-6 handfuls of carb dense foods

 

4-6 thumbs of fat dense foods

 

Work with your goals, needs, activity level, and more importantly, results. Track progress closely, use outcome-based decision making, and stay flexible.

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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