In the complex world of nutrition, finding an easy and practical way to ensure healthy eating can be a daunting task. Counting calories, weighing food, and measuring portion sizes can be overwhelming for people who want to lose weight quickly. So if there was a simpler way to assess daily food intake, such as using your own hands as a guide, that would certainly be interesting.
The rule of thumb is a simple approach to portion control and nutritional balance. It involves using your hand as a measuring tool for different food groups. This method is easy to remember, easy to apply and does not require any special equipment. Whether you’re at home, eating out, or on the go, your hand is always with you, making it a convenient tool for making healthier food choices.
The hand-held rules are crafted into specific instructions for each food group providing the easiest to understand usage.
1. Protein (palm): Palms are estimated protein servings. A portion of protein, whether chicken, fish, tofu or beans, should be about the size and thickness of the palm of your hand
2. Carbohydrates (fist): A clenched fist helps you gauge your carbohydrate intake. This includes foods like rice, pasta, quinoa, and bread. One portion of carbs should be the size of your fist. (Carbohydrates include sugar, starch, fiber found in fruits, grains, vegetables and dairy products…)
3. Vegetables (cupped hands): Non-starchy vegetables are essential for a nutrient-rich diet. Use both of your cupped hands to gauge your vegetable intake, making sure you eat enough vegetables
4. Fruit (fist): Fruit contains many vitamins, minerals and fiber. To determine your fruit servings, use your fist as an estimate
5. Fats (thumb): Healthy fats are important for various body functions. The size of your thumb can help you manage the amount of fat you consume
6. Milk (palm or thumb): Dairy products (butter, cheese) can be measured with the palm or thumb
If you’re very active, you may need larger portions, especially proteins and carbohydrates. In addition, goals in nutrition are also important. If you’re trying to lose weight, you can choose slightly smaller portions. Conversely, if you are looking to gain weight or build muscle, you can increase your protein and carbohydrate intake. Ultimately, listening to your body (paying attention to hunger and fullness signals) is the most important thing. If you are satisfied, there is no need to force-feed more.
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