A balanced nutrition for fitness and health is expressed very nicely by Precision Nutrition and is based on counting your food intake without all the hustle of weight-scales, smartphones & apps, calculators, measuring cups, etc.
You only need to have the ability to count to two, using your own hand as a measurement unit. Here’s how it works:
- Your palm determines your protein portions. Your intake for protein-dense foods such as meat, fish, eggs, dairy, or beans use a palm-sized serving. There is a recommendation for women to eat one palm-sized portion of protein, same thickness and diameter as their palm, with each meal.
- Your fist determines your veggies portions. For veggies like broccoli, carrot, spinach, salad, etc use your fist-sized serving, same thickness and diameter as your own fist. Again, there is a recommendation that women eat one fist-sized portion of vegetables with every meal.
- Your cupped hand determines your carb portions. Your intake of carbohydrate-dense foods such as grains, starches, or fruits, a cupped hand will determine your serving size. Recommendation for women – eat one cupped-hand sized portion with most meals.
- Your thumb determines your fat portions. For your fat-dense food intake, like oils, butters, nut butters, nuts/seeds, use your entire thumb to determine your food intake. Recommendation exists for women to eat one thumb-sized portion of fats with most meals.
These guidelines assume you will be eating 3 – 4 times a day.
This serves as a starting point only. Stay flexible and adjust your portions based on your needs (hunger, fullness, etc) and your goals. For instance, if you are trying to lose weight and you notice your weight stays the same, you may eliminate a portion of carbohydrates or a portion of fats at certain meals. Your physical activity is part of the plan, as well. Enjoy!