Portion Sizes: Got enough on your plate?

(Full disclaimer here, I’m not a nutritionist, I don’t play one on TV. I just spend a lot of time dealing with people who want to get healthier and I have a lot of personal experience with food. A lot! Always check with a trained, registered professional before changing your diet.)

I get asked a lot about how much people should be eating. It’s a really hard question to answer in a few short minutes. It’s a personal in depth, quest seeking sort of question. One that leads to more questions before you find the answer. So if you ever find yourself asking “How much should I be eating?” Stop and ask yourself “What are my goals for eating?” Do you want to gain weight or lose it? Are you in training mode or off season? Do you have restrictions with food or are you good to go? Too many questions to be searching the internet for personal answers. I always tell people right off the bat, go to a nutritionist! Doctors can help. But most doctors never receive any real training when it comes to food. BTW that’s just crazy to me.

If you need a place to start, try your own hands. I subscribe to the hand method often. It works great for me for a few reasons. One, I always have my hand with me. I’m pretty sure I’ve never left the house with out it. Two, it was custom made for me. It’s my hand. Not the hand of some wafer thin model or some bulked up bro. It’s the hand of a healthy, stressed out, slightly over weight from having a baby mom. And lastly there’s no math. I suck at math. Ask the hubs about it. 😀

So how does the hand method work? Simple, you use your hand as a measuring guide for your portions. The break down for the normal everyday human is as follows:

1 Palm size of protein dense foods with each meal.
1 Fist size of vegetables with each meal
1 Cupped size of carb (if you are including them)
1 Thumb size of fats


“Handy” personal portion size guide

Down load here: personalportionsizes

That’s it. I find following this works great for me. It helps me to remember that all the plates on my table should look different. I don’t eat as much as the hubs. Although the bears are allowed to eat until full. Growing kids can be the exception, I feel. Again this is all coming from a mom who loves healthy foods and feeding her family. Take some time and change your google search from “How much should I eat?” to “How do I find someone to teach me how to eat better?”

When you take care of you, you take care of them!


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