Hand Portion Size Guide

Simple Portion Control

Use your hand as a personalized measuring tool! No scales or measuring cups needed - just count to two and use your hand to build balanced meals. Your hand size naturally correlates with your body size, making this an excellent portable guide.

For Women

Hand portion size guide for women showing palm-sized protein, fist-sized vegetables, cupped hand of carbs, and thumb-sized fats

For Men

Hand portion size guide for men showing palm-sized protein, fist-sized vegetables, cupped hand of carbs, and thumb-sized fats

Key Points to Remember

Personalized: Your hand size relates to your body size, making this a customized approach to portion control

Portable: Always have your measuring tool with you - no equipment needed

Flexible: This is a starting point - adjust portions based on hunger, fullness, and your specific goals

Simple: Just count to two and use your hand - no complicated calculations required

Women's Portions

🤚 1 Palm: Protein-dense foods
✊ 1 Fist: Vegetables
🤲 1 Cupped Hand: Carb-dense foods (if extra carbs)
👍 1 Thumb: Fat-dense foods (if extra fats)

Men's Portions

🤚 2 Palms: Protein-dense foods
✊ 2 Fists: Vegetables
🤲 2 Cupped Hands: Carb-dense foods (if extra carbs)
👍 2 Thumbs: Fat-dense foods (if extra fats)