Hand Guide Portion Estimator
Use your hand as a simple guide to estimate portion sizes without measuring cups or scales.
Protein (Meat, Fish, Poultry)
One serving is about the size and thickness of your palm (excluding fingers). Approximately 3-4 ounces.
Carbohydrates (Pasta, Rice, Grains, Potatoes)
One serving of cooked carbs fits into your cupped hand. Approximately 1/2 to 1 cup.
Vegetables (Non-starchy) & Salad
One serving is about the size of your clenched fist. Aim for 1-2 fists per meal.
Fruits (Whole or Cut)
One serving of whole fruit (like an apple) or cut fruit is roughly the size of your clenched fist. Approximately 1 cup.
Fats (Oils, Butter, Nut Butters, Nuts/Seeds)
One serving of added fats like oil or nut butter is about the size of your thumb (tip to base). For nuts/seeds, use a small cupped handful.
Cheese
One serving (about 1-1.5 ounces) is roughly the size of your two thumbs put together, or like a pair of dice.
Remember, these are general guidelines. Individual needs may vary.