Counting Calories? Use Your Hands!

When you’re trying to lose weight, the key is counting calories. But if you’re eating on-the-go, at the office, going to business luncheons and holiday parties, well, it’s easier said than done. Except that it’s not. We all have calorie counters right in the palms of our hands.

John Berardi, PhD, and Brian St. Pierre, MS, RD, of Precision Nutrition have come up with this simple method to help everyone gain awareness of what kinds of foods as well as how much you’re eating:

Proteins: For foods like meat, fish, eggs, cottage cheese and Greek yogurt, use the palm of your hand to determine your portion size, i.e. a portion should be the same thickness and diameter as your palm. Men should eat six to eight, and women should eat four to six palm portions a day, split up across your meals, of course.

Vegetables: For non-starchy veggies like salads, carrots, broccoli, spinach, cucumbers and the like, use your fist as a model for your portion size. And just like proteins, men should eat six to eight, and women, four to six fist-sized portions of these kinds of veggies every day. Does that sound like a lot? Great? Eat up. Veggies do NOT make you fat, but WILL make you feel fuller, longer.

Carbohydrates: This includes fresh fruits as well as grains and starchy vegetables. Use a cupped handful as a measure for your correct portion. Once again, men can go for six to eight, and women, four to six cupped handful portions of these a day.

Fats: For foods like oils, butters, nut butters, seeds and nuts, it’s a big thumbs up, as in, use your entire thumb to determine your portion size. Remember, healthy fats are important in supporting your immune system, maintain sex hormone levels and other vital functions. And even though it may sound repetitious, for men it’s six to eight, and women, four to six thumbs of fats a day.

Of course, everyone has varied hand sizes, but generally a larger person will have a larger hand, so proportionately, it works out just about right for your body size. So remember: Proteins – Palm, Veggies = Fist, Carbs = Cupped Hand, Fats = Thumb. Men = 6 to 8, Women = 4 to 6 portions a day.

High Five! Fist Bump! Thumbs Up! You Got This!

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