Weighing food on a kitchen scale works, but few people keep it up for months. The good news: your hand is a measure that goes everywhere with you and is proportional to your size.
The hand ruler
- Palm (without fingers, at its thickness): one portion of protein, like steak, chicken breast or fish.
- Fist: one portion of rice, pasta, potatoes or fruit.
- Cupped hand: one portion of beans, grains or cereal.
- Two open hands: one portion of salad or vegetables.
- Thumb tip: one portion of fat, like olive oil, butter or peanut butter.
Building the plate
A balanced lunch plate could be: one palm of protein, one fist of rice, one cupped hand of beans and two hands of salad, with a thumb tip of olive oil. Adjust up or down to fit your budget for the day.
Where it falls short
- Frying oil and ready-made sauces, which don't show up in your hand.
- Very calorie-dense foods in small volumes, like nuts and hard cheeses.
In those cases, use the catalog portion or the plate photo, and when in doubt, log the bigger portion.
This content is for information only and doesn't replace advice from a doctor or dietitian.
