Portion Guide
Practical portion sizes using everyday objects and visual cues—no scales needed. On codnexy.xyz.
Using Your Hand as a Portion Guide
Your hand is a built-in measuring tool: Palm (protein) = 1 serving of meat, fish, or poultry (3-4 oz). Fist (carbs) = 1 cup of rice, pasta, or cereal. Cupped hand (snacks) = 1 serving of nuts, dried fruit, or granola (1/4-1/3 cup). Thumb (fat) = 1 tablespoon of oil, butter, or nut butter. This method adapts to your body size—larger people naturally have larger hands and larger needs.
The Plate Method
Divide your plate visually: 1/2 should be non-starchy vegetables (salad, broccoli, carrots), 1/4 lean protein (chicken, fish, tofu), and 1/4 complex carbohydrates (brown rice, whole grain pasta, sweet potato). Add a thumb-sized portion of healthy fat (olive oil, avocado). This method naturally controls calories without counting and ensures balanced nutrition.
Common Portion Distortions
Restaurant portions are often 2-3 times standard servings. A 'single' bagel may equal 3-4 bread servings. A typical restaurant pasta dish can be 3-4 cup equivalents (standard is 1/2 cup cooked). Be mindful of liquid calories too—a large latte can equal 300+ calories. Read nutrition labels and use measuring cups occasionally to recalibrate your visual estimates.
Key Points
- \u2713Palm = protein serving (3-4 oz)
- \u2713Fist = 1 cup of carbs
- \u2713Thumb = 1 tablespoon of fat
- \u2713Plate method: 1/2 veg, 1/4 protein, 1/4 carbs
- \u2713Restaurant portions are typically 2-3x standard servings