Scribd
Upload
1K views2 pages

Hand Portion Guide FF

The document provides guidance on using hand sizes to measure common portion sizes of proteins, vegetables, carbohydrates, and fats. It suggests using a palm sized portion of protein, a fist sized portion of vegetables, a cupped handful of carbohydrates, and a thumb portion of fats. It also provides daily portion guidelines for moderately active men and women.

Uploaded by

natalia
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
1K views2 pages

Hand Portion Guide FF

The document provides guidance on using hand sizes to measure common portion sizes of proteins, vegetables, carbohydrates, and fats. It suggests using a palm sized portion of protein, a fist sized portion of vegetables, a cupped handful of carbohydrates, and a thumb portion of fats. It also provides daily portion guidelines for moderately active men and women.

Uploaded by

natalia
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Hand-Size Portion Guide

NAME DATE

A serving of protein A serving of vegetables A serving of carbs A serving of fats


= 1 palm = 1 fist = 1 cupped hand = 1 thumb

Using hands to measure portions is a good approach for most clients who don’t need specific amounts of foods or macronutrients.
1. Hands are portable. They come with you to work lunches, restaurants, social gatherings, etc.

2. Hands are a consistent size, providing a consistent reference.

3. Hands scale with the individual. Bigger people need more food, and tend to have bigger hands, therefore getting larger
portions. Smaller people need less food, and tend to have smaller hands, therefore getting smaller portions.

4. Hand-size portions can help you track food choices, nutrients, and energy simply and easily. This saves time-consuming and
often unnecessary weighing and measuring, which most people don’t need.

Hand portion table

FOOD CATEGORY HAND PORTIONS MACRONUTRIENT CONVENTIONAL MEASUREMENT EQUIVALENT

Proteins 1 palm ~20-30 g ~3-4 oz (85-115 g) cooked meat / tofu, 2 whole eggs, 1 cup Greek yogurt

Vegetables 1 fist N/A ~1 cup non-starchy vegetables

Carbohydrates 1 handful ~20-30 g ~1/2-2/3 cup (100-130 g) cooked grains / legumes, 1 medium fruit /
tuber

Fats 1 thumb ~7-12 g ~1 tbsp (14 g) oils, nuts, seeds, nut butter, cheese, etc.

© 2019 Precision Nutrition precisionnutrition.com


Hand-Sized Portion Guide (cont’d)

Use the following meal framework or template for a simple and flexible meal planning guide.

For each meal, you might begin by eating:


• 1-2 palms of protein-dense foods;
• 1-2 fists of non-starchy vegetables;
• 1-2 cupped handfuls of carb-dense foods; and
• 1-2 thumbs of fat-dense foods.

This per-meal template is just a starting point.


Individual needs and preferences will vary.

For instance, men generally need more food than women, younger people more than older people, and athletes more than
sedentary people.

For most moderately active men, this translates to a daily And for most moderately active women, this translates
intake of about: to a daily intake of about:
• 6-8 palms of protein dense foods • 4-6 palms of protein dense foods
• 6-8 fists of vegetables • 4-6 fists of vegetables
• 6-8 cupped handfuls of carb dense foods • 4-6 cupped handfuls of carb dense foods
• 6-8 thumbs of fat dense foods • 4-6 thumbs of fat dense foods

Work with your goals, needs, activity level, and more importantly, results.
Track progress closely, use outcome-based decision making, and stay flexible.

© 2019 Precision Nutrition precisionnutrition.com

You might also like