Accurately estimating portion sizes is critical when dining out and eating meals where you can’t measure or weigh your food.
Luckily, your hand is a pretty good measurement tool that you have with you at all times.
Use your fist to measure carbohydrates
Most people's’ fists will be about the size of one cup, which is helpful for measuring portion sizes of carbohydrates like rice, oatmeal, fruits, and all types of veggies.
Use your palm to measure protein
The same size and thickness of your palm is usually equivalent to around 3 ounces of protein from chicken, steak, or fish. If you have large hands, your palm might be equivalent to 4 ounces of protein.
Use your fingers to measure fats
The size of your thumbnail is about the equivalent of a teaspoon, while your entire thumb is about the size of a tablespoon of fat sources like peanut butter, cheese, and oils. If you have trouble envisioning that, remember that half a golf ball is about the size of a tablespoon.