Sometimes you can find yourself in a pinch and you may need to estimate your portion sizes with food. In this post I will tell you how to determine portion sizes in comparison to your hand. Just keep in mind, calories are approximate and can vary by brand.
Palm = 3 oz
Chicken / Poultry (200 calories)
Beef (215 calories)
Fish (75 -175 calories)
Fist = 1 Cup
Fruit (70-140 calories)
Raw Vegetables (30 -100 calories)
Quinoa Cooked (220 calories)
Cupped Hand = 1 oz
Nuts (170 calories)
Dried Fruit (100 calories)
Granola (120 calories)
Thumb = 2 tablespoons
Peanut Butter /Any Nut Butter (190 calories)
Salad Dressing (60-150 calories)
Hard Cheese (120 calories )
Seeds (100-150 calories)
Thumb tip = 1 tablespoon
Mayonnaise (95 calories)
Oil (120 calories)
1/2 Fist = 1/2 Cup
Rice Cooked(105 calories)
Pasta Cooked(105 calories)
Beans Cooked (120 calories)
Cottage Cheese (110 calories)
Fist Without Thumb = 3/4 cup
Cereal ( 100- 300 calories)
Yogurt (100 - 240 calories)
Index Fingertip = 1 teaspoon
Butter (approximately 35 calories)
Two Fist = 2 cups
Leafy greens (15 calories)
