In a world of whopping portions, cleaning your plate can be a step in the wrong direction. This ‘handy’ guide offers a few ‘rules of thumb’ to measure the serving size of food items, whether in the mess hall or during a night on the town.
For men:
2 palms of protein dense foods with each meal;
2 fists of vegetables with each meal;
2 cupped hands of carb dense foods with most meals;
2 entire thumbs of fat dense foods with most meals.
For women:
1 palm of protein dense foods with each meal;
1 fist of vegetables with each meal;
1 cupped hand of carb dense foods with most meals;
1 entire thumb of fat dense foods with most meals.
Note: If you’re trying to gain weight, and you’re having trouble gaining, you might add another cupped palm of carbohydrates or another thumb of fats. Likewise, if you’re trying to lose weight but seem to have stalled out, you might eliminate a cupped palm of carbohydrates or a thumb of fats at particular meals.
"It's all about being in a natural state of mind"
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