There are a variety of ways to track the number of calories you are consuming each day. You can literally look at the packaging and write down the number of calories depending on how much you eat. There are phone apps where you can enter this information in and it will keep track for you. But overall, it comes down to portion control when you want to watch out for consuming excess calories. Portion controlling also helps you stay within the calorie count you need to be. It also helps you measure easier.
Calories burned also need to be taken into account and it varies each day depending on your workouts, activities, and individual metabolism.
It is also more important to consume quality, micro, and macronutrients, rather than the accounted for quantity.
But what are you supposed to do to keep track of portions? The good news is that you don’t need a scale for proper portion control. With these easy tips, portions are measured easily and anywhere you go with your own personalized and portable measuring device — your hand.
Protein PortionUse the palm of your hand to determine your protein intake for sources such as meat, fish, and eggs. A standard portion for a woman is about the size of her palm, and two palms for men.
Vegetable PortionA scoop of veggies with both hands is a great way to measure salads and other vegetables. One scoop for women and two scoops for men is recommended.
Fruit PortionThe recommended intake of fruit approximately one to two cups. This is about one cupped hand size for women and two for men.
Healthy Fat Portions
Healthy fats such as almonds, oils, and avocados are nutrient dense foods that can be proportionally measured by your thumb.
Using simplicity with this easy guide to portion control will help you tremendously. The body is innately symmetrical to each individual and reflects the portions you should be consuming for a healthy portion controlled diet.
Portion control can be challenging, especially without the right routine — we’ve all skipped an afternoon snack and loaded up the dinner plate with food. If you want additional help with curbing your appetite, shop our online supplement store for ThermoRX, a weight management and appetite suppression supplement.