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Portion Control - The Hand Method

Our eating habits need help!

Fast food, high-calorie desserts, sweet drinks, and more have filled us up -- and OUT!

A high proportion of adults and 1 in 3 children in the U.S. are overweight or obese.

Changing the way you eat can seem overwhelming, but it doesn't have to be.

Lets start by learning about "correct" PORTIONS sizes for some of our typical foods.

When you start downsizing to healthy portions and your body will, too.


Counting calories can, at times, be overwhelming. Although counting calories for 7-10 days can be a great way to gauge your current calorie intake, or to help you get through a plateau.

I don’t think weighing all your food and tracking every calorie is realistic to maintain every day of your entire life.

Instead, I use the 21 day fix containers at home.

They are great color coded containers that you can quickly measure your portions in before putting it on your plate.

But you can't take them with you everywhere, so when I am out I use the hand method for estimating my portion sizes.

This is a great tool to help you keep your portion sizes in check while you are at a restaurant.


Hand Method for estimating portions

Your palm is about the serving size of your protein, your fist your carb portion. For Fats, cheese the size of 2 fingers, nut-butters (no added sugar) the size of your thumb, and butter your finger tip.

As always, veggies are unlimited! Just watch what they are cooked in or any salad dressings!


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