Visual Hand Guide to Portion Sizes

Zach Rocheleau
Feb 1, 2018 · 2 min read

It is amazing how useful your hand can be as a tool for gauging serving sizes!

Tracking your macros does not mean you have to be a slave to your scale. Remember your scale is an educational tool that teaches you what accurate serving sizes are. Your digital food scale does not lie. It is like that one friend that loves the hell out of you and is not afraid to keep it real with you. She is the only one of your friends that will tell you, “GIRLLLLL, that dress does not look good on you…..” 😂😭 You didn’t want to hear that but she said it cause she loves you!

I see the hand guide to portion sizes coming after the food scale. You must first truly understand what real serving sizes look like before you can translate to measuring them with your hand. It’s like your friend again being able to know what dress doesn’t look good on you because she saw in a dress that did look good on you! She was like, “DAMNNNNN GURLLLL!!!” 😍

So the best way to start implementing your hand as a guide would be to compare your hand to serving sizes when you are weighing them out. This will help you see what they truly look like in comparison to you hand. So then when you do go out or are out at a social event, you can accurately stay on track using your hand!

And remember, our hands all vary in size so this is something you will have to individualize. Remember it’s another tool we have to stay on track!

So remember:

👊🏻 Closed Front of your Fist = 1/2 Cups of any type of Nuts

✊🏻 A Clenched Fits is the size of a 1 Cup Serving of Rice or any Starchy Carb like this. Can be used for your servings of veggies as well.

🖐🏻 The Palm of your hand is 3–4oz of Cooked Meat Sources. Can also use for 1 cup Greek Yogurt

👍🏻 Your Thumb is about 2 Tablespoons of Nut Butter. 1 Tablespoon is from your knuckle to the tip.

☝🏻 Your Fingertip is about 1 teaspoon of something like Butter or Sugar.

Remember, your hand is another tool you can use to stay on track! It is not perfect but it is something that can help you stay on track! Make sure to let me know in the comments below if you found this helpful!

So this weekend when you go out, make sure to take your hand with you so you can stay on track 😉

Have an amazing Thursday my friends!

Thanks and God Bless,


Written by

Zach is the Founder of Flexible Dieting Lifestyle LLC. He is also a Best Selling Author, Keynote Speaker, and Teacher of Flexible Dieting Mastery.

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