PORTION CONTROL GUIDE
male PORTION CONTROL GUIDE
Eat 2 palm sized portions of lean protein, both width and thickness, with every meal. Protein dense food like meat, fish, dairy or beans.
Eat 2 closed fists of raw or cooked vegetables with every meal. Vegetables like, broccoli, carrots, spinach, peppers, mushroom etc.
Eat 2 handfuls worth of carbohydrate dense foods like grains and starches, pre and post exercise. For example, rice, potatoes, pasta, quinoa, rice cakes etc.
Eat 2 Thumb sized portions of healthy fats with every meal. Fat dense foods such as nuts, seeds, oils, butter, avocado etc.
female PORTION CONTROL GUIDE
Eat 1 palm sized portions of lean protein, both width and thickness, with every meal. Protein dense food like meat, fish, dairy or beans.
Eat 1 closed fists of raw or cooked vegetables with every meal. Vegetables like, broccoli, carrots, spinach, peppers, mushroom etc.
Eat 1 handfuls worth of carbohydrate dense foods like grains and starches, pre and post exercise. For example, rice, potatoes, pasta, quinoa, rice cakes etc.
Eat 1 Thumb sized portions of healthy fats with every meal. Fat dense foods such as nuts, seeds, oils, butter, avocado etc.
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