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[Download #1] Precision Nutrition's Hand-Size Portion Guide

[Download #2] Precision Nutrition's Hand Portion Tracking Sheet

Video Transcript

Using hand size for portion and calorie control is a simple and personalized way to measure and track your food intake.

The first download on this page provides you with further insight as to the benefits of using your hands to measure portions without having to measure your food and track your macros with an app.

The second download on this page is a printable daily portion tracking sheet that you can place on your refrigerator or fold and keep handy with you where ever you go.

Below this video you will find an overview for using this method as a jump start to calorie control, as well as an outline of what and how many of each macronutrients you should be consuming with each meal.

If you have any questions about Hand-Size Portion Guide, don't hesitate to reach out to your coaches for further insight.

Using Hand-Size for Calorie Control

For Men

• 2 palms of protein dense foods with each meal

• 2 fists of vegetables with each meal

• 2 cupped handfuls 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 handful of carb dense foods with most meals

• 1 entire thumb of fat dense foods with most meals

Portion Size Guide

Veggies / Fruits

1 serving = Approximately 1 Fist

For leafy greens, 1 serving = 2 fists

For starchy vegetables such as potatoes and yams, 1 serving = 1/2 fist.

Lean Protein

1 serving = Approximately 1 palm

For large or active people, especially men, 1 serving = 2 palms

• Lean protein can include:

• Lean red meat (e.g. beef, pork, wild game)

• Poultry (e.g. chicken, turkey, duck)

• Fish & Cottage Cheese

• Eggs

• Tofu or Tempeh

Whole Grains, Beans, & Legumes

1 serving = Approximately 1/2 fist

For large and active people, especially men, 1 serving = 1 fist

• Beans, & legumes can include chickpeas, lentils, black beans, kidney beans, pinto beans, black-eyed peas, fava beans, etc.

• Whole grains ideally means whole grains - i.e. the whole, intact grain seed (rather than processed flours, breads, bagels, noodles, pasta, baked goods, etc. wherever possible).

• Whole grains can include:

• whole or steel-cut oats

• brown, red, or wild rice

• quinoa, amaranth, buckwheats groats

• whole wheat, spelt, or kamut grains

• corn

• millet, barley

Healthy Fats

1 serving = Approximately 1 thumb

For large or active people, especially men, 1 serving = 2 thumbs

• Healthy fats can include:

• Nuts (e.g. almonds, walnuts, cashews, etc.)

• Nut butters (e.g. almond butter)

• Seeds (e.g. pumpkin seeds, hemp seeds, chia seeds, etc.)

• Olives and extra-virgin olive oil

• Cold-pressed oils such as hemp, pumpkin seed, flax, or walnut oil

• Fatty fish such as salmon and mackerel

Further reading: Precision Nutrition's Hand-Portion FAQ