OK – the more food on your plate or the more drink in your cup – the more you will eat… yup, sounds legit. However, portion sizes are getting bigger & so is the number of overweight or obese people – sadly also sounds about right.
It is super easy to get big portions these days & quite frankly, it’s very easy to lose perspective on portion sizes. I know I don’t have a set of measuring cups in my handbag (sure lots of other stuff but no measuring cups)! BUT I can visualise portions using my hands as a guide – & for the win – it’s personalised & I always have them with me!
It is true some people have bigger hands (& some smaller), but your hand size will generally correlate to your general body size.
🖐🏾 Palm = protein portions
Use the same thickness & diameter as your palm
THINK: meat, fish, eggs, dairy or legumes (beans)
✊🏾 Fist = veggie portions
Again, use the same thickness & diameter of your fist
THINK: veggies like broccoli, spinach, salad, carrots
✋🏾 Cupped hand = carb portions
THINK: grains, rice, starches incl root veggies, or fruits
👉🏾 Index finger – good fat portions
THINK: olive oil, butters incl nut butters, nuts & seeds
It’s an easy & great starting point for portion control 👏🏻👏🏻