How to measure food with your hand
*Pro tip: Click the button below 👇 to have this image sent to your inbox as a quick reference. 👇
Measuring Food Using Your Hands
Whether you’re logging your food intake in an app or just trying to casually portion control, measuring the amounts you eat can sometimes feel daunting. However, one practical approach is using your hand as a reference. The various parts of your hand can provide quick, handy measurements that help you roughly gauge how much of a food you are eating. Here are some effective methods for measuring food using your hands.
1. The Palm
The palm of your hand is a useful guide for measuring protein-rich foods. As a general rule, one palm-sized portion of meat, fish, or poultry is approximately 3 to 4 ounces.
For those of you chasing a daily protein goal, 4 ounces of chicken is about 25-31 grams of protein; 4 ounces of fish is about 21-31 grams of protein, depending on the type of fish; and 4 ounces of red meat can range from 16-36 grams of protein depending on the cut and how it’s cooked.
2. The Fist
A full closed fist, from your wrist to your knuckles is about 1 cup, whereas half of your fist, or just your fingers curled up, is about a 1/2 cup. Your fist represents a useful measurement for foods such as fruits, vegetables, or grains. Generally, one fistful corresponds to a healthy serving of these in a meal.
3. The Thumb
The size of your thumb can be used to measure fats and spreads, such as oils, nut butters, and cheese. A thumb-sized portion, from the first knuckle to the thumb tip, typically equates to about 2 tablespoons. Or if measuring from the second knuckle to the thumb tip, then roughly 1 tablespoon. This is especially effective for trying to keep track of added fats while cooking or preparing meals.
4. The Finger
When measuring small quantities of ingredients like herbs, spices, or condiments, your fingertip can serve as a convenient reference. A fingertip's worth, or from your third knuckle to fingertip, is approximately 1 teaspoon. This is helpful for seasoning dishes without overdoing it.
Your whole finger can also be used to reference roughly 1 oz in weight of hard cheese.
5. The Handful
For snacks like nuts or popcorn, a handful is an intuitive way to portion sizes. A handful generally equals about 1 ounce in weight of dry nuts, or 1/4-1/2 cup in volume, depending on the size of your hands. This approach can help manage portion sizes effectively, particularly for calorie-dense snacks.
Conclusion
Using your hands as a measurement tool offers a straightforward, convenient way to keep track of portions without the need for additional equipment. These methods can help you develop a better understanding of serving sizes and promote mindful eating habits. By incorporating these hand measurements into your cooking routine, you can ensure balanced meals tailored to your dietary needs.
If you want an easy way to keep track of your food intake, all my VT Members get access to an app that makes tracking your food intake super easy, while also giving you tools to track your workouts, and even provide a wealth of awesome meal recipes that will keep you on track with your nutrition goals.
Click below to schedule a time for a free consult, with a demo of the app and free access to try it out!