fbpx

Portion Sizes

Not everyone wants to count calories!  Doing calculations every time you eat isn’t that fun and unless you have a specific body composition goal, not necessary.

So how do i know how much food i should be dishing up without weighing all of my meals?

Our friends at Precision Nutrition use a simple hand method that allows you to monitor your portion sizes without having to weigh all of your food.  

  • Your palm determines your protein portion (around 20-30g protein)
  • Your fist determines your veggie portions 
  • Your cupped hand determines your carb portions (around 20-30g carbs)
  • Your thumb determines your fat portions (around 7-12g fat)

Obviously these portions are never going to be “perfect” but should instead act as a guide.

Most active men will likely require a daily intake of:

  • 6-8 palms of protein dense foods
  • 6-8 fists of vegetables
  • 6-8 cupped handfuls of carbs dense foods
  • 6-8 thumbs of fat dense foods

Most active women will likely require a daily intake of:

  • 4-6 palms of protein dense foods
  • 4-6 fists of vegetables
  • 4-6 cupped handfuls of carbs dense foods
  • 4-6 thumbs of fat dense foods

These per day recommendations will serve as your starting points.

Depending on your goals you may wish to increase or decrease your portions as follows:

  • Men that are looking to gain lean mass or who are very active might need to add 1-2 cupped handfuls of carbs and / or 1-2 thumbs of fats to a few meals.
  • Women that are looking to gain lean mass or who are very active might need to add 1/2-1  cupped handfuls of carbs and / or 1/2-1 thumbs of fats to a few meals.
  • Men that are looking to lose body fat or who are inactive might need to remove 1-2 cupped handfuls of carbs and / or 1-2 thumbs of fats to a few meals.
  • Women that are looking to lose body fat or who are inactive might need to remove 1/2-1  cupped handfuls of carbs and / or 1/2-1  thumbs of fats to a few meals.

Your portions will be adjusted on different metrics such as weight, measurements, hunger, goals, preferences, activity level etc  Start off with the basic template and adjust as required.

Please refer to the below infographic (courtesy of Precision Nutrition) for single dish servings size suggestions.

Leave a Reply