EN 
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RU Estimating portion sizes using your palm
A balanced diet is not only about choosing healthy products in all their diversity but also about eating them in the right quantities. Portions that are too large can lead to weight gain, and portions that are too small can lead to nutrient deficiencies.
Usually, food scales, measuring cups, etc., are used to control the amount eaten.
However, this is not always possible, and it is often difficult to visually assess portion sizes.
The recommended serving size for you roughly corresponds to your hand – the volume of the palm (length, width and thickness) and thumb, the volume of the fist and the handful.
This is not a very accurate method, but it can help you roughly estimate the number of nutrients (products) on the plate and eat approximately as much as your body needs – not too much and not too little.
Remember that age, body size (weight), body composition and level of physical activity will affect a person’s daily energy needs. Therefore, some people may need larger or smaller servings than recommended here.
Palm
The palm of your hand can be used to estimate portions of protein sources (pork, beef, poultry, fish, beans).
One portion is approximately equal to the size and thickness of your palm, excluding fingers. One palm is equivalent to about 85-115 grams (3-4 oz.).
Fist
A fist can be used to estimate portions of carbohydrate sources (rice or other cereals, pasta (cooked), vegetables, fruit, popcorn, etc.).
One fist is approximately equal to one glass, or, if you measure boiled pasta or potatoes, 90-120 grams (3-4 ounces).
Thumb
You can use your thumb to measure portions of fat-containing products such as mayonnaise, fatty cheeses, salad dressings, creams, peanut butter, etc.
The volume of one thumb is approximately equal to 1 tablespoon.
Thumb tip
The tip of the thumb can be used to estimate portions of fat (butter, shortening, oil).
The volume of the tip of the thumb (in the width of the nail) is approximately equal to 1 teaspoon.
Handful
With a handful, you can measure products such as pasta (uncooked), dried fruits, nuts and seeds.
The amount of product that fits in one handful is approximately equal to ½ cup or 30-60 grams (1-2 ounces).
Estimating portion sizes using your palm
A balanced diet is not only about choosing healthy products in all their diversity but also about eating them in the right quantities. Portions that are too large can lead to weight gain, and portions that are too small can lead to nutrient deficiencies.
Usually, food scales, measuring cups, etc., are used to control the amount eaten.
However, this is not always possible, and it is often difficult to visually assess portion sizes.
The recommended serving size for you roughly corresponds to your hand – the volume of the palm (length, width and thickness) and thumb, the volume of the fist and the handful.
This is not a very accurate method, but it can help you roughly estimate the number of nutrients (products) on the plate and eat approximately as much as your body needs – not too much and not too little.
Remember that age, body size (weight), body composition and level of physical activity will affect a person’s daily energy needs. Therefore, some people may need larger or smaller servings than recommended here.
Recommended serving sizes
A portion is the amount of food that you eat in one meal.
In general, we should get all three main nutrients at every meal:
- Protein. The best sources of protein are meat, fish and other seafood, beans, cheese, cottage cheese, etc.
- Carbohydrates. The best sources of carbohydrates are – cereals, wholemeal bread, pasta, fruits and berries, vegetables, legumes, honey, breakfast cereals, etc.
- Fat. The best sources of fat are – vegetable oils, fatty and medium fatty fish (salmon, trout, sardine, sardines, herring, eel, mackerel, etc.), avocados, olives, nuts and seeds, etc.
Each person is different, so the recommended portion size is also different for each person – depending on their age, gender, weight, physical activity, state of health and other factors.
The following information should be taken as a guide – as a recommended average portion size.
Protein Sources
Eat more beans and legumes such as lentils and peas. It is advisable to eat at least 2 servings of fish per week – one serving of fatty fish and one portion of white fish. Choose lean meat.
Proteins of animal origin | 1 portion | How much it is? |
Cooked meat (beef, pork, lamb, minced meat, chicken, turkey) | 90 g | Palm |
Cooked white fish (cod or flounder) or canned fish | 140 g | Palm |
Cooked fatty fish (salmon, mackerel, sardines) | 140 g | Palm |
Eggs | 120 g | Two medium-sized eggs |
Proteins of plant origin | 1 portion | How much it is? |
Baked beans. | 150 g | Four tablespoons |
Beans (beans, butter beans, black beans) | 150 g | Four tablespoons |
Legumes (lentils, chickpeas) | 150 g | Four tablespoons |
Plant-based meat alternatives (soy, tofu) | 100 g | Four tablespoons |
Unsalted nuts | 30 g | A handful |
Peanut butter | 30 g | One tablespoon |
Carbohydrate sources
Note that the carbohydrate servings provided contain different amounts of calories.
Choose whole grain products – they are healthier because they contain more fiber and less added fat, salt and sugar.
| 1 portion | How much it is? |
Bread | 34g – 36 g | One medium slice |
Pasta | 75 g raw or 150 g cooked | Two to three tablespoons |
Rice | 50 g raw or 150 g cooked | Two to three tablespoons |
Potatoes (boiled with skin) | 175 g | Three egg-sized potatoes or five to six thumb-sized new potatoes |
Potatoes (baked with skin) | 180g | One medium-sized potato |
Breakfast cereals | 30 g | Three tablespoons |
Muesli/granola | 45 g | Two to three tablespoons |
Dairy products
If possible, try to choose products with lower fat and sugar content.
| 1 portion | How much it is? |
Milk | 200 ml (1/3 pint) | One glass |
Plant-based milk alternatives (e.g. soy milk, oat milk, etc.) | 200 ml (1/3 pint) | One glass |
Yoghurt without additives | 125 – 150 years | Three tablespoons |
Hard cheeses | 30 years | Thumb |
Fruits and vegetables
Eat at least four servings (400 g) of a variety of fruits and vegetables every day. Best fresh or prepare something from quick frozen.
| 1 portion | How much it is? |
Apples, pears, oranges, bananas | 80 g | One medium fruit (fist size) |
Grapes | 80 g | 10 – 12 grapes or a handful |
Other berries | 80 g | A handful |
Plums, apricots, kiwis, satsumas (tangerines) | 80 g | Two fruits |
Dried fruits, e.g. raisins | 30 g | A handful |
Peas, carrots, sweet corn, mixed vegetables | 80 g | Three tablespoons with a heap |
Paprika | 80 g | Half a paprika |
Cherry tomatoes | 80 g | Seven tomatoes |
Cucumbers | 80 g | ~2.5 cm piece |
Leaf salad | 80 g | Two handfuls with a pile |
Fat
Choose unrefined vegetable oils, such as cold-pressed olive oil – canola oil, sunflower oil, avocado oil, etc. When frying, try to use as little oil as possible (grease the pan by spraying a little oil on it, not pouring).
| 1 portion | How much it is? |
Butter | 5 g | One teaspoon |
Oil | 5 ml / 3 g | One teaspoon |
Oil | 15 ml / 11 g | One tablespoon |
Drinks
Drink at least 6-8 glasses of liquid a day (water, tea and other calorie-free drinks).
Fruit juices and smoothies should be limited to one small glass (150 ml) per day, as juices often contain too much sugar.
Avoid packaged juices, as they contain high sugar content and various chemical food additives.
Combining food types and portions
Note that a meal may contain more than one serving of protein, carbohydrates or fat, for example:
- Two sandwiches (two slices of bread and two teaspoons of butter) have two servings of carbohydrates and two servings of fat.
- A meal that includes meat or fish and beans or legumes is two servings of protein.
- A meal that contains a portion of broccoli and a portion of carrots is two servings of vegetables.
Approximate amount of required nutrients per day
- A woman usually needs 3 to 4 meals per day, and each of them should include:
- Protein = 1 palm.
- Carbs = 1 fist.
- Vegetables = 1 handful.
- Healthy fats = 1 thumb.
So, for the day in total: Proteins – 3 to 4 palms, Carbohydrates – 3 to 4 fists, Vegetables – 3 to 4 handfuls and Healthy fats = 3 to 4 thumbs.
- A man usually needs 3 to 4 meals per day, and each of them should include:
- Protein = 2 palms;
- Carbohydrates = 2 fists;
- Vegetables = 2 handfuls;
- Healthy fats = 2 thumbs.
So, in total for the day: Proteins – 6 to 8 palms, Carbohydrates – 6 to 8 fists, Vegetables – 6 to 8 handfuls and Healthy fats = 6 to 8 thumbs.
Note that portion sizes are approximate and using your hand to determine portion sizes of food is not an exact science.
However.
This method allows you to estimate approximate portion sizes if you don’t have food scales or other measuring tools available.
