How To Build The Perfect Meal (Read Time: 4 minutes)

Feeling a bit lost when it comes to portion sizes? You’re definitely not alone. It’s one thing to choose the right foods, but it’s another to figure out how much of those foods you should actually be eating. With portion sizes creeping up everywhere, it’s easy to accidentally overeat. But don’t sweat it—I’ve got a simple trick to help you out: the Hand Portion Method.

This method is all about using your own hand to measure your portions. No fancy gadgets needed—just your trusty hands, which are always with you and perfectly sized for your body. Ready to get started? Here’s a fun and easy guide to building the perfect plate.

Start With Protein: Your Meal’s MVP

Let’s talk protein. It’s like the superhero of nutrients—helping you build muscle, stay full, and support your overall health. But in many Western diets, carbs often hog the spotlight. And guess what? Those carbs are usually refined and can leave you feeling hungry again pretty quickly. So, let’s switch it up and start with protein.

Here’s how you measure it: Hold your hand up in front of your face. That’s your new portion guide. For protein, aim for one to two palm-sized servings of meat, fish, dairy, or plant-based protein. Whether you’re a guy or a gal, this simple hand trick will help keep your portions in check.

Fill Half The Plate With Fruit Or Veg: Your Nutrient Boost

We all know fruits and veggies are good for us, but do we really know why? They’re packed with essential vitamins, minerals, antioxidants, and fiber—all the good stuff that helps keep your energy up and your digestive system running smoothly.

Here’s the scoop: Fill half your plate with these nutrient-packed foods. Think 1-2 handfuls of spinach in your stir-fry, a colorful mixed veggie salad, or some roasted sweet potato fries. Use your hand to gauge just the right amount for a healthy boost.

Fill The Remainder Of The Plate With Carbs: The Right Amount

Carbs aren’t the bad guys, especially when you manage portion sizes. It might surprise you how small a proper serving of rice, pasta, or bread really is. To get it right, start by filling your plate with protein and veggies, then add your carbs. Go for whole grains like brown rice or quinoa, and remember, less is often more when it comes to serving size.

Add A Source Of Healthy Fats: The Finishing Touch

Healthy fats are great for you—they help with vitamin absorption, hormone production, and cell protection. To measure them, use your thumb. Stick it out and aim for 1-2 thumb-sized portions of fats. This could be a small handful of nuts, a splash of olive oil, or some avocado slices. It’s a simple way to add the right amount of healthy fats to your meal.

The Bottom Line

Building a balanced meal doesn’t have to be complicated. With your hand as a guide, you can easily manage your portions and enjoy healthy, delicious meals. Ready to make meal planning a piece of cake?

Grab the Full Guide: Download My Free Portion Control Tips

Want more tips on portion control and healthy eating? Download my free guide, “Handy Guide to Portion Control,” and start making better meals today! Just pop your email below, and I’ll send it straight to your inbox.

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