An article at Precision Nutrition urges readers to “pay attention to results and adjust as necessary.” So for example, if you’re feeling overly full at meals, try removing a little bit of carb or fat intake to see if that helps fine tune your intake needs.įor those trying to lose weight, be sure to keep your protein portion as protein does several things, explains St. When it comes to personalizing, you can and should customize as needed according to your size, weight, activity levels, and personal needs. Also, these per-meal intakes are intended to work in tandem with your total intake, and it’s a good idea to monitor both. It’s important to note this guide works as a general guideline which can provide a good place to start. “Strive to choose mostly minimally-processed whole foods,” says St. Using your hand as a tool in this way is meant to be an easy way to help you build your meal plate. It’s a flexible system that you can change according to needs and preferences.The other day I realized I had three thumb-sized portions of fat on my plate and scaled it back a bit to help me stay in-line with my current weight loss goals. “They give you portion control parameters to work with.” This idea of parameters makes a lot of sense to me.Using our hand can help us get closer to knowing what our plate should look more like. For many, larger plates and huge portions at restaurants have confused us on how a decent meal serving should look. “They allow you to easily visualize what your servings should be,” he says.Pierre explained the reasons why using your hand can help guide you: Macronutrients are protein, carbohydrates, and fat. Your hands do the macronutrient count for you, explains St.Use your own hand when serving your portions. A small woman tends to have small hands, and a large man typically has large hands. It’s “scalable and personalized.” Your hand size generally corresponds to your body size.To clarify, the use of your hand is for building your meal plate. Your hands go with you everywhere which means you have an easy and ever available way of getting guidance when eating. He explained three reasons why your hand is a fantastic tool: Why Use Your Hand? Pierre, MS, RD, CSCS, Director of Performance Nutrition at Precision Nutrition ( help us learn more about how using our hand as a natural portion control guide works. Here are Precision Nutrition’s handy infographics (note there is one for men and one for women): How to Use Your Hand to Guide Your Portions I’ve been finding it very useful and thought you might, too. They have come up with a simple and easy way to help guide you when it comes to portion control–just use your hand. Precision Nutrition takes a science-based approach to create top-notch coaches that provide research-backed nutrition coaching to clients all over the world.
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