Portion sizing made easy!

Use your own hand as a convenient, portable tool to estimate macronutrient servings without measuring: a palm for protein, a fist for vegetables, a cupped hand for carbs, and a thumb for fats, offering a simple, personalized method for balanced meals. This technique adapts to your body size and activity level, helping manage intake for muscle gain or fat loss by adjusting servings per meal (e.g., 1-2 palms protein, 1-2 fists veggies, 1-2 cupped hands carbs, 1-2 thumbs fats). 

Hand Portion Method Breakdown:

• Protein (Palm): A single serving of meat, fish, or poultry is about the size and thickness of your palm.

• Vegetables (Fist): Use your closed fist for a portion of non-starchy veggies like broccoli, spinach, or salad.

• Carbohydrates (Cupped Hand): A cupped hand (like holding water) represents a serving of grains, fruits, or starchy vegetables.

• Fats (Thumb): The tip of your thumb is a good guide for fats like oils, nuts, or butter. 

How to Apply It:

1. Assess Your Meal: Look at your plate and assign hand-sized portions for each food group.

2. Adjust for Goals: For more calories/muscle, add servings (e.g., 2 palms protein); for fewer, reduce them (e.g., 1 palm protein).

3. Listen to Your Body: If you're too full, slightly decrease; if not satisfied, increase servings, especially carbs or fats, as needed. 

Why it Works:

Your hand is scaled to your body, making it a reliable, always-available tool for estimating appropriate portions for your unique needs, avoiding the hassle of scales and apps.