How to Measure Your Portions and Prevent Overeating With the Help of Your Palm

It is very important to know how much food you should eat every day to get the proper nutrition from your diet.

Therefore, nutritionists recommend you a very useful method to determine the amount of food you should eat.

How much food you should be eating depends on your weight, height, age, sex, general state of health, and physical activity. So, the palms are proportional to the size of the individual. Logically, children’s portion should be much smaller than that of an adult.


The recommended amount of protein is 100 grams per day. If you eat meat, it should be the size of your palm (without your fingers). Generally, nutritionists recommend you no more than 500 of red meat in a week. Consume more fish, eggs, and nuts.

White fish is a low-calorie food and you are allowed to eat a portion that is the size of your whole open palm. This fish is a rich source of selenium, which boosts your immune system. You should eat oily fish like anchovies, tuna or salmon, in the same amount as the meat.

Nuts are always a healthy snack. They keep you full longer and prevent food cravings. They are a rich source of unsaturated fatty acids, but they are also high in calories. The portion size should match the size of your fist.

Vegetables and fruits 

Nutritionists suggest that you eat 80 grams of fruits and 80 grams of vegetables a day. A portion of vegetables such as broccoli, should be the size of your clenched fist. The serving size for green leafy vegetables such as lettuce, kale, and spinach is not restricted. These vegetables are low-calorie foods and have high water content. You are allowed to eat an amount that fits on two open palms.

The serving size of berries is 74 grams (two cupped palms).


Nutritionists say that the portion size of pasta, potatoes, or rice should be the size of a clenched fist or 200 calories. The recommended dose for men is 250 calories from carbohydrates. Women should get 150 calories from carbohydrates.

Fats and sugars 

You are allowed to eat 2-3 teaspoons of butter a day, which equals the size of your thumb.

The recommended daily calcium intake is through consuming 125 grams of cheese. This dose equals the size of two thumbs. People who like sweet foods are allowed to eat a piece of chocolate which should be the size of your index finger. The portion size of a cake should match the size of your index finger and middle fingers.



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