Determining Your Protein Intake

*Use a palm sized serving for protein dense foods such as meat, fish, eggs, dairy or beans. 

 Men should have two palm sized portions with each meal.

 Men protein portions

Women should have one palm sized portion with each meal.

women''s diet 

 Note: a palm-sized portion is the same thickness and diameter as your palm.

Determining Your Vegetable Intake 

*Use a fist sized serving for veggies such as broccoli, spinach, salad, carrots, ect...

Men should have two fist sized portions of vegetables with each meal. 

 Men''s Diet

Women should have one first sized portion of vegetables with each meal. 

women's diet 

*Remember, a fist-sized portion is the same thickness and diameter as your fist.

Determining Your Carbohydrate Intake 

*Use a  cupped hand to determine your serving size for carbohydrate-dense foods such as grains, starches or fruits.

Men should have two cupped hand sized portions of carbohydrates with most meals.

Men's Diet 

Women should have one cupped hand sized portion of carbohydrates with most meals.

women's diet 

 Determining Your Fat Intake

*Use Your Entire Thumb to determine your serving size for for fat-dense foods such as oils, butters, nut butters, nuts & seeds. 

Men should have two thumb sized portions of fat with most meals. 

Men's Diet 

Women should have one thumb sized portion of fats with most meals. 

women's diet 

Meal Flexibility 

This information is based on the probability that You are going to enjoy 4 meals a day. This now provides you a simple yet flexible template to build your daily meals around.

For Men 

 

  • 2 palms of protein dense food with each meal.
  • 2 fists of vegetables with each meal.
  • 2 cupped hands of carb dense foods with most meals.
  • 2 entire thumbs of fat dense foods with most meals.

 

 

 For Women

 

  • 1 palm of protein dense foods with each meal.
  • 1 fist of vegetables with each meal.
  • 1 cupped hand of carb dense foods with most meals.
  • 1 entire thumb of fat dense foods with most meals.

 

 You now have a great starting point and template to carve out the body and healthy lifestyle that you have been craving.

Keep in mind that everyone's body is different and will react differently to the portions and foods that you choose. 

No one knows how your body will respond.

Just remember to stay flexible and adjust your portions based on your hunger, fullness and other health related goals.

To Your Success! The Time is Now! 

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