Portion Control

I’ve been hearing myths for years about how to lose weight or stay healthy. Each crazy idea comes with a crowd of people who swear by it, tried it out, or knew someone who has and they look “fabulous” now. The key and I mean KEY to being healthy or losing weight for anyone is portion control.

I came across a very interesting and helpful way for all of us to stay in control of our portions. Each of us have our own portions designed for us by our hands. The size of your palm and thickness of your palm should reflect on how much protein you have. Two of your fists clenched is the amount of vegetables you should eat. One closed fist should be the amount of complex carbohydrates and finally from the base all the way to the top of your thumb should be the amount of fat. Keep in mind this is all the food you should have for each meal; these portion controls were designed for each meal you consume during the day and the goal is to keep you full. Do not be deceived by your portions and think that their too small, after eating all of that food on your plate you will definitely be full.

Of course there are some cases when people are still hungry so I recommend having two cups of water before your meal or during your meal. This will definitely ensure that you are full; these portion amounts are to ensure that you will have approximately 300 calories per meal.


A healthy meal example of what you can have on your plate would be;

  • PROTEIN– Salmon, Chicken, Turkey (One Palm Size)
  • VEGETABLES– Brocoli, Asparagus, Cauliflower, etc. (Two clenched fist sizes)
  • COMPLEX CARBOHYDRATES– Buckwheat, Brown rice, lentils, etc. (One closed fist)
  • FAT– Avocado, Olives, Olive Oil, Peanut Butter, etc. (Base of your thumb to the top)

These are just a few healthy tips I think are great for trying to lose weight or maintain a healthy diet. Portion control has been found to be a key factor for people trying to live a healthy lifestyle and I myself am going to start to follow these “hand” portions and see how it works out for me.


1 Comment

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