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
FOOD CATEGORY
HAND PORTIONS
MACRONUTRIENT
Protein
1 palm
~20-30 g
CONVENTIONAL MEASUREMENT EQUIVALENT
~3-4 oz (85-115 g) cooked meat / tofu, 2 whole eggs, 6 oz Greek yogurt
FOOD CATEGORY
HAND PORTIONS
MACRONUTRIENT
Vegetables
1 fist
N/A
CONVENTIONAL MEASUREMENT EQUIVALENT
~1 cup non-starchy vegetables
FOOD CATEGORY
HAND PORTIONS
MACRONUTRIENT
Carbohydrates
1 handful
~20-30 g
CONVENTIONAL MEASUREMENT EQUIVALENT
~1/2-2/3 cup (100-130 g) cooked grains/legumes, 1 medium fruit/tuber
FOOD CATEGORY
HAND PORTIONS
MACRONUTRIENT
Fats
1 thumb
~7-12 g
CONVENTIONAL CARB INFORMATION
~1/2-2/3 cup (100-130 g) cooked grains/legumes, 1 medium fruit/tuber
Use the following meal framework or template for a simple and flexible meal planning guide.
For each meal, you might begin by eating:
Protein-dense foods
Non-starchy vegetables
Carb-dense foods
Fat-dense foods
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.