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Portion Sizes
Nutrition | February 03, 2015
I’m not a fan of counting calories, because quite frankly it’s a little bit of a hassle and besides, it’s not always accurate. If you rely on searching for nutrition facts in handbooks, websites or apps, you can’t be sure the data are correct. In fact, research has shown they can be off by about 25% because of measurement errors, incorrect labeling, or food quality. You have to also consider “calories out” which comes with another 25% measurement error because it’s hard to determine exactly how many calories you burn on any given day. It will vary depending on the activities, workouts, and individual differences. The good news is that calorie counting is rarely necessary. All you need is your own hands to determine your portion sizes:
- Your palm determines your protein portions.
- Your cupped hands determine your veggie portions.
- Your one cupped hand determines your carb and fruit portions.
- Your thumb determines your fat portions.
Protein Intake
For protein dense foods like meat, fish, or egg whites use one palm sized serving. Two palms for men.
Vegetable Intake
For veggies like broccoli, spinach, salad, carrots, etc. use two hands cupped together sized serving. Double the amount for men.
Fruit and Starchy Carb Intake
For carbohydrate dense foods like grains, starches or fruits use a cupped hand sized serving. Two cupped hands for men.
Fat Intake
For fat dense foods like oils, nuts, nut butters, avocado, egg yolk, etc. – use your entire thumb sized serving. Two thumbs for men.
Body Size
Our hand size correlates pretty closely with our body size including muscle, bone, the whole deal. Therefor your hand is a personalized and portable measuring device for your food intake.
Planning your meals
Based on the guidelines above, which assume you’ll be eating about 4 times a day, you now have a simple and flexible guide for meal planning. Remember that this is a starting point. You can adjust your portions or meal frequency depending on your goals and the progress you’re making. You can’t know exactly how your body will respond in advance, so stay flexible and adjust your portions based on your hunger, fullness, goals, etc.
For example if you’re trying to lose weight but don’t seem to get any results, you can try to eliminate a cupped palm of carbs at a particular meals. Or if you’re having trouble gaining weight, you can add an extra cupped palm of carbs or a palm of protein. Since this is a starting point, it will always be important to adjust your portions based on how is this working for YOU.
If you want to take this a little further and dig a little deeper, I have a really good guide to help you eat right for your body type.
Private Member |
québec, canada
Really useful post Zuzka! I’ll sure try this.
I tried to count calories many times but I always forfeit after 2-3 days, it is too much hassle as you said. I can’t imagine doing this every single day of my life. But this way to know our portion size is probably the most simple I have ever seen. 🙂
Private Member |
Such a great article… thanks:-)
So you do suggest “meals” every 4 hours instead of a “snack” apple… or can the snack be in-between meals. Hmmmm.. what do you do? A scheduled meal daily or eat when hungry?
Private Member |
lake tahoe, nv, usa
It depends. I do eat mostly 3 times a day and include small snacks, like an orange, or an apple with almond butter, etc. I try to eat when I’m feeling hungry, because I don’t have a problem gaining weight.
Private Member |
Thanks.. I appreciate it!!
Private Member |
czech republic
I also orientate myself according to my hunger. I found this as the best way to have my weight under control.
PS: I love the pictures for this article 🙂
Private Member |
Hi Zuzka! When you say you eat 3 times a day, does your bulletproof coffee count as one of this meals?
Private Member |
lake tahoe, nv, usa
It’s more like a pre-workout snack.
Private Member |
Awesome! That’s what I’ve been doing. I love it. It seriously has changed my energy level throughout my whole day. It’s a life saver.
Private Member |
Crazy question… I notice bulletproof coffee everywhere I. Your post… Is this a brand name? 😊
Private Member |
I love this! 🙂
Private Member |
lodz, poland
😉
what a nice picture Zuzka! You look amazing, I love your teeth!!
And the article is very helpful. Too bad my hands are so tiny 😉
Private Member |
québec, canada
Hahaha, my hands too are tiny. I guess we must eat tiny then. 😛
I agree with you, Z has perfect teeth!
Private Member |
A really great article with grest tips! I must admit my portion sizes are on the large side so with your guidelines I’m going to try harder. That piece of salmon in the photo looks divine! Yum!
Private Member |
I dont understand where your recepies fit in then? You have a lot of pretty high fat stuff like your pasta, meaty pizza and cheez snack – just to mention a few – that would surely equate to way more than just a thumb so when do you eat your creative recepies? 🙂
Private Member |
lake tahoe, nv, usa
Yep, that’s why it’s important to stay flexible and see what works for you. When I make a recipe that is high in fat I keep the portion size small. It all comes down to common sense and finding out your body’s limits. I don’t have a problem with recipes that are high in fat, because those foods are easier to burn that the gains that come from carbs.
Private Member |
uk
I was thinking the same thing. Looking at Zuzka’s recipes she starts with 2 cups of fat…:)
Private Member |
Zuzka, I am new to the website. Can you please explain the 2 hours flex eating (I guess) after a workout? I am looking to lose weight but have a lean body look.
Private Member |
lake tahoe, nv, usa
Hi Timeka, you can find it best explained in the FM and WEM recipes article.
Private Member |
Well I definitely have to work on my portion sizes. My brother is lean and has no problem with gainingweight. His portions are small though and that makes me think…ummm maybe iI should eat less 😛 i think its much better to eat more frequently than big
Thank you z for this good article, I also have no patience with calorie counting 😀
Private Member |
This is fantastic and very helpful. Thanks Zuzka!!!
Private Member |
curitiba, parana, brazil
Zuzka this snap is wonderful…best ever! Really a nice photo, you are very beautiful! 🙂