I have to say that as much as I love fitness and being lean, I also love, love, love food. With a passion that is hard to explain. And I'm sure I am not alone.

Finding balance between eating the things that you love and staying fit and healthy is where things get a little complicated. We are obsessed with the number in the scale and the number of calories we are "allowed" to have. 

Now, don't get me wrong. Counting calories may be necessary at some point in life when we are trying to tidy things up, go after a very specific weight goal or when we are in the process of learning how much a certain amount of calories looks like. But for the every day living, there's nothing as simple as the Precision Nutrition approach to portion control. You don't need scales, or colored containers or any particular serving tool. All you need is your own hand. That's it! 




The calorie counting antidote

Here’s the good news: Counting calories is rarely necessary. Our Precision Nutrition coaching programs gauge food portions differently. No carrying around weigh-scales and measuring cups.  No calculators or smart phones.All you need is the ability to count to two. And your own hand.
Here how it works:

  • Your palm determines your protein portions.
  • Your fist determines your veggie portions.
  • Your cupped hand determines your carb portions.
  • Your thumb determines your fat portions.


To determine your protein intake:

For protein-dense foods like meat, fish, eggs, dairy, or beans, use a palm sized serving.
For men we recommend two palm-sized portions with each meal. And for women we recommend one palm-sized portion with each meal.

To determine your vegetable intake

For veggies like broccoli, spinach, salad, carrots, etc. use a fist-sized serving.
For men we recommend 2 fist-sized portions of vegetables with each meal.And for women we recommend 1 fist-sized portion of vegetables with each meal.

To determine your carbohydrate intake

For carbohydrate-dense foods – like grains, starches, or fruits – use a cupped hand to determine your serving size.
For men we recommend 2 cupped-hand sized portions of carbohydrates with most meals.And for women we recommend 1 cupped-hand sized portion of carbohydrates with most meals.

To determine your fat intake

For fat-dense foods – like oils, butters, nut butters, nuts/seeds – use your entire thumb to determine your serving size.
For men we recommend 2 thumb-sized portions of fats with most meals.And for women we recommend 1 thumb-sized portion of fats with most meals.

A note on body size
Of course, if you’re a bigger person, you probably have a bigger hand. And if you’re a smaller person… well, you get the idea.  Your own hand is a personalized (and portable) measuring device for your food intake.
True, some people do have larger or smaller hands for their body size.  Still, our hand size correlates pretty closely with general body size, including muscle, bone – the whole package.


To make it really personalized and effective, you can tailor your nutrition to your body type:  Ectomorph (String bean), Mesomorph (Pear), and Endomorph (Apple).  Body types help provide more detail to what your food plate should look like. Because food plays a lead role in how you look, feel, and perform it is important to acknowledge how it affects you not only in the gym but everyday life!

download the infographic here


Want to learn more about how to control your weight without worrying about calories or feeling deprived? We can help!