~ 2 g protein, 2 g carbs, 8 g fat, 90 kcal ~ 3 g protein, 22 g carbs, 1 g fat, 110 kcal ~ 22 g protein, 2 g carbs, 4 g fat, 130 kcal ~ 2 g protein, 2 g carbs, 9 g fat, 100 kcal ~ 3 g protein, 25 g carbs, 1 g fat, 120 kcal ~ 1.5 g protein, 5 g carbs, 0 g fat, 25 kcal ~ 24 g protein, 2 g carbs, 4.5 g fat, 145 kcal This allows users who are numbers-oriented to see how the hand-portion system compares with weighing and measuring food. We can use the portions above to create different meal scenarios and simulations and calculate the macros. (That’s part of the beauty of the hand-portion approach.) Approximate portion math Actual portions will vary according to the size of your hand. These sizes are used because they reflect common consumption patterns of these foods or pre-portioned quantities. We used a medium-sized tuber as well as a medium-sized fruit to make a cup. You’ll note we used one cup of Greek yogurt and cottage cheese as comparable to a palm. rice, lentils, oats), 1 medium fruit (e.g. ~½ cup (100 g) cooked grains / legumes (e.g. potatoes)ġ teaspoon (14 g), oils, nuts, seeds and nut butters cheese, dark chocolate, etc.ģ oz (85g) cooked meat/tofu, 1 cup Greek Yogurt / Cottage Cheese, 1 scoop protein powder, and 2 whole eggs ~⅔ cup (130 g) cooked grains / legumes (e.g. Non-starchy vegetables, such as spinach, carrots, cauliflower, peppers, etc.) 1 cup spinach, carrots, cauliflower, peppers, etc.)
For MenĤ oz (115g) cooked meat/tofu, 1 cup Greek yogurt/ Cottage cheese, 1 scoop protein powder, 2 eggs These are the portions that you can hold in your hand. If we take the average hand measurement for a person of average size and add it to the common portion sizes of foods, then we can calculate how much. The calorie and macronutrient calculations were used to calculate the amounts of each hand portion.
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