Portion control is a concept that sounds far easier than it is to apply to real life. Many people believe that if we only ate the right amount of each type of food, we could eat whatever we want, enjoy it, and keep our weight under control. That said, knowing how much is the right amount of each food can be challenging to anyone who isn’t highly trained, educated and experienced in nutrition.
This can lead many people to count calories. While this is a proven technique and is highly successful for many dieters, few keep up the practice over the longer term. This risks allowing lost weight to return.
Portion Control is Easier to Maintain
On the other hand, while calorie counting often needs a calculator, the right portion control tricks can mean all the tools you need are in the palm of your hand – nearly literally. Measuring your portions against different parts of your hand can help to ensure you eat the right amount of the various dishes you can add to your plate.
Men and women have different portion control size needs. Therefore, the rules of thumb, so to speak, are different depending on whether you’re a man or a woman. Still, these measurements are close enough that they can keep you aware and accountable for everything you consume. Simply the act of consciously deciding how much of a dish you should eat can help to ensure you don’t overeat.
Portion Control for Women
Women can use their hands to measure portion size based on macronutrients or certain food types. For example, for the average woman, one serving of protein is about the size of the palm portion of the hand. One serving of fat is about the size of your thumb. Equally, a serving of carbohydrates is usually the equivalent to what you could hold in your hand when it’s cupped. One serving of vegetables is about the same size as a woman’s fist.
Portion Control for Men
Typically speaking, a man can eat about double the portion size of a woman. Therefore, a serving of protein is about the size of both of his palms. A serving of carbohydrates would fill both hands when they are cupped. He can have a serving of fat the size of both his thumbs. In terms of vegetables, one serving is about the size of two of his fists.
Naturally, this is just a guideline. Every individual has unique nutritional needs. Moreover, each food is technically different. However, these unscientific measurements can be handy to apply portion control without the need for any specific instruments.
