Balanced Eating Guide

1. Your Hand, The Perfect Measuring Tool
Counting calories can be helpful for some
individuals but for the majority of people, it is a
frustrating, difficult, inaccurate and
unsustainable process. For longterm success, it
would be much easier to start out by measuring
your food with something that is always with
you and is easy to use. At least I hope it is
always with you :) That's right your hand.
It is the perfect measuring tool because it is
always with you and depending on how large or
small your hand is, it can tell you approximately
how much to eat. While its not a perfect
measurement, it is a great starting point. Try
making your meals based on the size of your
hand as described below. This is based on eating
4 times per day. As with any nutrition plan,
adjust your portion sizes based on your results
and goals.

2. 1
For Men:
Protein Portion Size
2 palms of protein dense foods

3. 2
For Men:
Vegetable Portion Size
2 fists of vegetables

4. 3
For Men:
Carbohydrates Portion Size
Add a 'BACKGROUND'
to this page.
2 cupped hands of carb dense foods

5. 4
For Men:
Healthy Fats Portion Size
2 thumbs of healhty fats

6. 5
For Women:
Protein Portion Size
1 palm of protein dense foods

7. 6
For Women:
Vegetable Portion Size
1 fist of vegetables

8. 7
For Women:
Carbohydrates Portion Size
Add a 'BACKGROUND'
to this page.
1 cupped hand of carb dense foods

9. 8
For Women:
Healthy Fats Portion Size
1 thumb of healhty fats

10. 9
Protein Sources:
Fish
Chicken
Eggs
Low-fat Dairy
Greek Yogurt
Beans
Legumes
Tofu

11. 10
Vegetable Sources:
Kale
Broccoli
Eggplant
Carrots
Peppers
Onions
Asparagus
Spinach

12. 11
Carbohydrate Sources:
Apples
Berries
Quinoa
Brown Rice
Oats
Farro
Beans
Lentils

13. 12
Healthy Fat Sources:
Fish Oil
Avocados
Olive Oil
Nut Butters
Mixed Nuts
Flax Seeds
Chia Seeds