Your Hand, The Perfect Measuring ToolCounting calories can be helpful for someindividuals but for the majority of people, it is afrustrating, difficult, inaccurate andunsustainable process. For longterm success, itwould be much easier to start out by measuringyour food with something that is always withyou and is easy to use. At least I hope it isalways with you :) That's right your hand.

It is the perfect measuring tool because it isalways with you and depending on how large orsmall your hand is, it can tell you approximatelyhow much to eat. While its not a perfectmeasurement, it is a great starting point. Trymaking your meals based on the size of yourhand as described below. This is based on eating4 times per day. As with any nutrition plan,adjust your portion sizes based on your resultsand goals.

For Men:Protein Portion Size

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2 palms of protein dense foods

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For Men:Vegetable Portion Size

2 fists of vegetables

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For Men:Carbohydrates Portion Size

2 cupped hands of carb dense foods

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For Men:Healthy Fats Portion Size

2 thumbs of healhty fats

For Women:Protein Portion Size

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1 palm of protein dense foods

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For Women:Vegetable Portion Size

1 fist of vegetables

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For Women:Carbohydrates Portion Size

1 cupped hand of carb dense foods

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For Women:Healthy Fats Portion Size

1 thumb of healhty fats

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Protein Sources:

FishChickenEggsLow-fat DairyGreek YogurtBeansLegumesTofu

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Vegetable Sources:

KaleBroccoliEggplantCarrotsPeppersOnionsAsparagus Spinach

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Carbohydrate Sources:

ApplesBerriesQuinoaBrown RiceOatsFarroBeansLentils

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Healthy Fat Sources:

Fish OilAvocadosOlive OilNut Butters Mixed NutsFlax SeedsChia Seeds