Wrap Your Hands Around Portions!

No need to go out and purchase a fancy food scale or carry around you measuring cups. You’ve got two great tools that are constantly at your disposal- your hands!

Men (~per meal):

  • Protein: 2 palms worth
  • Veggies: 2 clenched fists
  • Carbohydrates: 2 cupped handfuls
  • Fats: 2 thumbs worth

Women: (~per meal):

  • Protein: 1 palms worth
  • Veggies: 1 clenched fist
  • Carbohydrates: 1 cupped handful
  • Fats: 1 thumb worth

But we all have different sized hands you say?  That is correct!  We also all have different sized stomachs.  The size of your hands correlates to your body’s size and nutritional needs! Adjust portions based on hunger/fullness, times of exercise, performance goals, activity level, and results.

If we think about eating 4-6 times per day between meals and snacks, we can estimate our average daily goals:

Active men want:

    • 6-8 palms of protein rich food
    • 6-8 fists of veggies
    • 6-8 cupped hands of carbohydrate
    • 4-6 thumbs of fat dense food

Active women want: 

    • 4-6 palms of protein rich food
    • 4-6 fists of veggies
    • 4-6 cupped hands of carbohydrate
    • 4-6 thumbs of fat dense food

Of course this is just a baseline and other nutrition planning and coaching is required to get into the specifics but give it a try! Check out our nutrition services and chat with a coach today! 

Nutrition Services

1 on 1 Consult$57
3 Week Food Log Coaching$97
Custom Nutrition Plan and Coaching$277

Check out how I used my hands to make a delicious stir fry! 

Other tips:

  1. Use smaller plates or bowls when plating your meals.
  2. Chug, chug, chug! Ensure you are hydrate by drinking plenty of water before and during each meal.
  3. Fill up on veggies! Eat more of your salad or veggies before tackling the rest of the meal.
  4. Experiment. Omelet for dinner, Stir fry for breakfast? What difference does it make! Find things that you actually ENJOY eating. It doesn’t have to make sense to anyone else but you.
  5. Eat slowly and consciously, enjoy it!


Beradi J, Andrews R, St.Pierre BS, Scott-Dixon K, Kollias H, DePutter C. The Essentials of Sport and Exercise Nutrition. Precision Nutrition 2017. 

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