The Trick to Portion Control

It is one of the biggest challenges in the complicated nutrition universe. How much is enough? How much is too much? How much of each macronutrient should you consume? It can be both frustrating and daunting to sort through it all. The good news is, there is an easier way – and you only need your hand. Here’s how it works:

1 palm = 1 serving of protein

1 fist = 1 serving of vegetables

1 cupped hand = 1 serving of carbs

1 thumb = 1 serving of fat

Once you have the above system down pat, the next step is to build your plate of food. Generally speaking, males will do 2 of each group while females will do 1. These requirements can change depending on the person, but it is a good place to start. For example, if you are trying to put on some muscle, you may need to take in a little more. Conversely, if you are trying to lose some weight, you may take in a little less. Whatever your goals are, always try to keep things as simple as possible. This gives you the greatest opportunity for consistency and success.