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
- For leafy greens, 1 serving = 2 fists.
- For starchy vegetables such as potatoes and yams, 1 serving = 1/2 fist.
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 & seafood
- Cottage cheese
- Tofu or tempeh
Whole Grains, Beans, & Legumes
1 serving = Approximately 1/2 fist
- For large or 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 and pasta,
baked goods, etc. wherever possible).
- Whole grains can include:
- whole or steel-cut oats
- brown, red, or wild rice
- quinoa, amaranth, buckwheat groats
- whole wheat, spelt, or kamut grains
- millet, barley
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
- Coconut, coconut milk, coconut oil
- Cold-pressed oils such as hemp, pumpkin seed, flax, or walnut oil
- Fatty fish such as salmon and mackerel