So measuring up portions can be tricky when people are constantly telling you to eat this and eat that. Or their telling you to have 4oz chicken…. Well that’s all fine and dandy if you have a food scale but lets get honest, most of ya’ll don’t have one. So how do you know how much if right for you personally? The average 4oz is fine but say a bodybuilder at 210lbs is going to need more than a young 20 year old girl at 130lbs…. so here are some basics when it comes to portions and knowing how much to eat for you.
Keep in mind portion and serving sizes are different too. Serving size is just a standard way they measure food. Portion is how much you actually pile on your place. Both are a part of weight loss and very important.
1. Close your hand into a fist. This usually amounts to anywhere around 1 cup depending on your hand. If you look at your spouses fist it may be bigger than yours, that’s because his/her body may require more calories and thus bigger portions.
- Veggies (portion is 2 fists worth (2 cups) ..but in reality you can eat as MUCH veggies as you want!!!)
- Carbs – brown rice, sweet potato, cereals, quinoa, beans, oats, fruit.
2. Open up your hand and just look at the palm. Depending on how big your hand is its usually around 3-5 oz size. This is your protein sizing. Turn your hand to the side, this is how thick your meat should be and or make up for the size if your piece of meat is thicker than your hand.. (you know… use common sense haha) ** ONLY the palm, no fingers included lol**
- Meats (chicken, turkey, game, tofu, steak, fish, eggs etc.)
3. Now give yourself a thumbs up! =) (hee hee) this is your fats and dressings. Usually keep it at about a tablespoon.
- Almond/peanut butters
- Salad dressings
- Seasonings (I like Mrs. Dash – no salt! )
- Sour Cream and Cream Cheese – if your trying to lose weight .. limit these.
4. Tip of your thumb is about a teaspoon.
- oils
- butters
Hope this helps for those of you without a scale or for when your out to eat and the restaurant gives you a HUGE serving …. just eat “your portion size” and take the rest home. You can have the rest at another time =)
** Count your calories and macronutrients , don’t go over or under but get them as close to your goal as you can. Workout and be patient.. the rest will fall into place! YOU GOT THIS! =)
Fit and Fab Life! 