{"id":527,"date":"2021-05-26T17:44:13","date_gmt":"2021-05-26T23:44:13","guid":{"rendered":"https:\/\/firedupfitness.ca\/blog\/?p=527"},"modified":"2021-05-26T17:44:15","modified_gmt":"2021-05-26T23:44:15","slug":"use-your-hand-for-portion-control","status":"publish","type":"post","link":"https:\/\/firedupfitness.ca\/blog\/use-your-hand-for-portion-control\/","title":{"rendered":"Use Your Hand For Portion Control"},"content":{"rendered":"\n<p>If you are trying to eat healthy and monitor your portions it&#8217;s obviously important to keep track of what and how much you eat.\u00a0\u00a0You could do this by weighing, measuring, recording and counting calories or you can use a much simpler and about as accurate method&#8230;your hand!  Use your hand to gauge your food portions:\u00a0<\/p>\n\n\n\n<ul><li>Your palm determines your protein portions.<\/li><li>Your cupped hand determines your carb portions.<\/li><li>And your thumb determines your fat portions.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"300\" height=\"400\" src=\"https:\/\/firedupfitness.ca\/blog\/wp-content\/uploads\/2021\/05\/portion-size300px.png\" alt=\"\" class=\"wp-image-528\" srcset=\"https:\/\/firedupfitness.ca\/blog\/wp-content\/uploads\/2021\/05\/portion-size300px.png 300w, https:\/\/firedupfitness.ca\/blog\/wp-content\/uploads\/2021\/05\/portion-size300px-225x300.png 225w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure><\/div>\n\n\n\n<p>For protein dense foods like meat, fish, eggs, dairy and legumes us a palm sized serving (the same width and thickness as your palm).\u00a0 In general, men will aim for two palm sized servings per meal and women will aim for one.<\/p>\n\n\n\n<p>For carbohydrate-dense foods \u2013 like grains, starches, or fruits \u2013 use a cupped hand to determine your serving size.&nbsp; Again men will aim for two servings per meal and women will aim for one.<\/p>\n\n\n\n<p>For fat-dense foods \u2013 like oils, butters, nut butters, nuts\/seeds \u2013 use your entire thumb to determine your serving size.&nbsp;<\/p>\n\n\n\n<p>Likely the bigger you are, the bigger your hand will be and vice versa.\u00a0 Our own hand happens to be a personalized (and portable) measuring device for food intake.<\/p>\n\n\n\n<p>*Based on the guidelines above, which assume you\u2019ll be eating about 4 times a day, you now have a simple and flexible guide for meal planning.<\/p>\n\n\n\n<p>For men:<\/p>\n\n\n\n<ul><li>~ 2 palms of protein dense foods with each meal;<\/li><li>~ 2 fists of vegetables with each meal;<\/li><li>~ 2 cupped hands of carb dense foods with most meals;<\/li><li>~ 2 entire thumbs of fat dense foods with most meals.<\/li><\/ul>\n\n\n\n<p>For women:<\/p>\n\n\n\n<ul><li> ~ 1 palm of protein dense foods with each meal;<\/li><li>~ 1 fist of vegetables with each meal;<\/li><li>\u00a0~ 1 cupped hand of carb dense foods with most meals;<\/li><li>~ 1 entire thumb of fat dense foods with most meals.<\/li><\/ul>\n\n\n\n<p>Of course this is just a starting point.&nbsp; Try it out and adjust for hunger and fullness.<\/p>\n\n\n\n<p>You might also adjust for your specific goals.  For example, if you\u2019re trying to gain weight, and you\u2019re having trouble gaining, you might add another cupped palm of carbohydrates or another thumb of fats.\u00a0 On the other hand, if you\u2019re trying to lose weight but aren\u2019t seeing the results you want, you might eliminate a cupped palm of carbohydrates or a thumb of fats at particular meals.<\/p>\n\n\n\n<p>Are you looking for more tips to keep you motivated and on track to reach your goals, willpower not required? Listen to the podcast! Episodes are uploaded every Monday, Wednesday &amp; Friday and are available on <a href=\"https:\/\/podcasts.apple.com\/ca\/podcast\/willpower-not-required\/id1565465820\" target=\"_blank\" rel=\"noreferrer noopener\">Apple Podcasts<\/a>,\u00a0<a href=\"https:\/\/open.spotify.com\/show\/5EflNLfRxiIMbrD9uJus4v\" target=\"_blank\" rel=\"noreferrer noopener\">Spotify<\/a>,\u00a0<a href=\"https:\/\/www.google.com\/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81NmI3NDVhYy9wb2RjYXN0L3Jzcw==\" target=\"_blank\" rel=\"noreferrer noopener\">Google Podcasts<\/a>,\u00a0<a href=\"https:\/\/pca.st\/tzmsy683\" target=\"_blank\" rel=\"noreferrer noopener\">Pocket Casts<\/a>\u00a0and\u00a0<a href=\"https:\/\/radiopublic.com\/willpower-not-required-GMgrAN\" target=\"_blank\" rel=\"noreferrer noopener\">RadioPublic<\/a><\/p>\n\n\n\n<p>You can also find videos of each episode on our\u00a0<a href=\"https:\/\/www.youtube.com\/channel\/UCknO0eGWZt4WitWP3fMq6WA\" target=\"_blank\" rel=\"noreferrer noopener\">YouTube channel<\/a><\/p>\n\n\n\n<p>To find out more about what Fired Up Fitness has to offer and how we can help you safely and effectively reach your goals, check out our virtual &amp; in-person\u00a0<a href=\"https:\/\/firedupfitness.ca\/services\/\">services<\/a>\u00a0or\u00a0<a href=\"https:\/\/firedupfitness.ca\/contact\/\">contact us<\/a>. We\u2019d love to help!<\/p>\n\n\n\n<p>*<em>Source:Precision Nutrition<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you are trying to eat healthy and monitor your portions it&#8217;s obviously important to keep track of what and how much you eat.\u00a0\u00a0You could do this by weighing, measuring, recording and counting calories or you can use a much simpler and about as accurate method&#8230;your hand! Use your hand to gauge your food portions:\u00a0&#8230;<\/p>\n<p class=\"more-link-wrap\"><a href=\"https:\/\/firedupfitness.ca\/blog\/use-your-hand-for-portion-control\/\" class=\"more-link\">Read More<span class=\"screen-reader-text\"> &ldquo;Use Your Hand For Portion Control&rdquo;<\/span> &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":528,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[3],"tags":[244,228,242,243,53],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.5.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Use Your Hand For Portion Control &#8902; Fired Up Fitness -Blog<\/title>\n<meta name=\"description\" content=\"If you are trying to eat healthy and monitor your portions it&#039;s obviously important to keep track of what and how much you eat\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/firedupfitness.ca\/blog\/use-your-hand-for-portion-control\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Use Your Hand For Portion Control &#8902; 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