Wondering what a proper portion size is? Hate the idea of measuring? No problem. All you need is one of your hands.

Vegetables or Fruit

1 serving = Approximately 1 fist

Notes:

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

Lean Protein

1 serving = Approximately 1 palm

Notes:

  1. For large or active people, especially men, 1 serving = 2 palms
  2. Lean protein can include:
    • Lean red meat (e.g. beef, pork, wild game)
    • Poultry (e.g. chicken, turkey, duck)
    • Fish & seafood
    • Cottage cheese
    • Eggs
    • Tofu or tempeh

Whole Grains, Beans, & Legumes

1 serving = Approximately 1/2 fist

Notes:

  1. For large or active people, especially men, 1 serving = 1 fist
  2. Beans & legumes can include chickpeas, lentils, black beans, kidney
    beans, pinto beans, black-eyed peas, fava beans, etc.
  3. Whole grains ideally means whole grains – i.e. the whole, intact grain
    seed (rather than processed flours, breads, bagels, noodles and pasta,
    baked goods, etc. wherever possible).
  4. Whole grains can include:
    • whole or steel-cut oats
    • brown, red, or wild rice
    • quinoa, amaranth, buckwheat groats
    • whole wheat, spelt, or kamut grains
    • corn
    • millet, barley

Healthy Fats

1 serving = Approximately 1 thumb

Notes:

  1. For large or active people, especially men, 1 serving = 2 thumbs
  2. 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
    • Avocado
    • Butter
    • Coconut, coconut milk, coconut oil
    • Cold-pressed oils such as hemp, pumpkin seed, flax, or walnut oil
    • Fatty fish such as salmon and mackerel