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An Easy Way to Decide How Much To Eat Without Using An App

Writer's picture: Julie ZorilJulie Zoril

Introducing the Hand Portion Method! Use your hand as your portioning tool. It's proportionate to your body, its size never changes, and it's always with you.




Moderately active people can generally maintain their weight and improve their health by eating 1-2 portions of each food group per meal.




If you need more food on your plate because you're:


  • not feeling satisfied at meals

  • eating fewer meals throughout the day

  • not performing well in your workouts


Then, add one cupped handful of cards and/or one thumb of fat to a few meals for a total of 2-3 additional portions each day.


If you need less food on your plate because you're:


  • feeling too full at meals

  • eating more meals throughout the day

  • not getting weight loss results


Then, remove one cupped handful of carbs and/or one thumb of fat from a few meals for a total of 2-3 fewer portions each day.


FAQs


  • Cooked or uncooked? Guage portion forms you plan to eat. Hand portions are for plating your food.

  • How do I count mixed-food meals like chili? Don't overthink it. Guesstimate your portions, eat mindfully, and heed your fullness cues. Add a side of veggies and maybe extra protein.

  • How about cookies, ice cream, chips? One handful is equal to one thumb of fat and one cupped hand of carbohydrates.

  • How do I handle alcohol? One serving of wine, beer, or spirits is one handful of carbs OR one thumb of fat. One serving of mixed drinks, craft or high-alcohol beer, or dessert wine is two handfuls of carbs OR two thumbs of fat OR one of each.

 

The Hand Portion Method is one of many great strategies we use at ZoYoga Fitness & Nutrition.


Would it work for you?

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