How Much Should I Eat? Portion Guidelines Explained

August 26, 2018 Written by

How Much Should I Eat? Portion Guidelines Explained

Portion guidelines can be tricky. Not sure how much to eat? The best place to start is by using your hand.

Fit in a good balance of protein, veggies, smart carbs, healthy fats by using your hand(s) as your guide to build your plate for each meal/snack.

Portion Guidelines

🍗Protein

Females: 1 palm (~ 20-30g of protein)
Males: 2 palms (~ 40-60g of protein)

🥗 Vegetables

Females: 1 fist
Males: 2 fists

🍠Carbohydrates

Females: 1 cupped hand (~ 20-30g of carbs)
Males: 2 cupped hands (~ 40-60g of carbs)

🥑 Fat

Females: 1 thumb (~ 7-12g of fats)
Males: 2 thumbs ( ~ 15-25g of fat)

Females:

🍽 Eating like this for 3-4 meals a day put you around 1,200-1,500 calories each day.
🏃🏻‍♀️ Active women do best with 4-6 servings of each food group per day (~1,500-2,100 kcal).

Males:

🍽 Eating like this for 3-4 meals a day would get you around 2,300-3,000 calories every day.
🏃🏼 Active men respond best with 6-8 servings of each food group per day (~2,300-3,000 kcal).

⚙️ From there, customize by adjusting the number of portions to meet your unique needs and goals.

🆙 For example, you may need MORE food because you…

• Are larger in stature
• Are feeling light headed during your workouts
• Eat less frequently throughout the day
• Are very active
• Are trying to gain muscle
• Aren’t getting muscle-gain results

🔑 If that’s the case, add the following:
Men: 1 cupped handful of carbs and/or 1 thumb of fat to a few meals every day.
Women: 1/2 cupped handful of carbs and/or 1/2 thumb of fat to a few meals each day.

🔽 You may need need LESS food because you…

• Are smaller in stature
• Feel full after meals
• Eat more frequently throughout the day
• Are not very active
• Are trying to lose weight
• Aren’t getting weight-loss results

🔑 If that’s the case, remove the following:
Men: 1 cupped handful of carbs and/or 1 thumb of fat from a few meals each day.
Women: 1/2 cupped handful of carbs and/or 1/2 thumb of fat from a few meals each day.

🔑🔑 As always, pay attention to hunger cues, emotions that drive decisions, hormones and stress. Then adjust as needed.

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