Easy-to-use portion control guide
Healthy eating does not stop at nutritious foods; it is equally important to consider how much to eat.
Our bodies require a specific amount of everything they use. It is true that the amount of food that needs to be consumed differs from person to person due to differences in lifestyle, physical activity, or genetics. In general, women need an average of 2,000 calories and men 2,500 calories per day. Calories are the energy the body derives from food for growth, maintenance, and repair.
Contrary to general opinion, all food classes, including protein, contain calories, not only carbohydrate foods. Because our bodies need different food classes for different functions, managing total caloric intake is key. This is because too few calories are generally linked to malnutrition, and excess calories lead to obesity, where unused energy accumulates as fat.
To maintain a healthy weight and feel healthy, portion control is key.
For anyone who has ever been on a diet, they must agree that calculating calories is difficult and can be discouraging. However, this article covers one of the easiest methods for portion control using the hand method.
First, let us group the foods into different classes and explain why you need more of some than others.
Fats
How much to consume per meal: Around the size of your thumb.
Fats such as butter and oil are the most calorie-dense foods. They provide 9 calories per gram.
Carbohydrates
How much to consume: Around the size of your fist or one cupped hand.
Carbohydrates are calorie-moderate foods, providing 4 calories per gram. They are the body’s quickest and most preferred source of energy. Examples include grains such as rice, wheat, and corn, and starchy vegetables like yam, cocoyam, sweet potato, and Irish potatoes.
Proteins
How much to consume: Around the size of your palm, excluding the fingers.
Surprisingly, proteins such as meat and beans also provide 4 calories per gram, like carbohydrates. They are not the body's primary energy source because converting protein to calories is more complicated than converting carbohydrates, forcing the body to use more energy in the process. They are needed to help build muscles and repair the body. Proteins are important but must be consumed in moderation. Unlike carbohydrates, the body does not store excess protein for future use. The kidneys remove excess protein through urine. Consuming protein excessively stresses the kidneys.
Non-starchy vegetables
How much to consume: Two hands put together.
Non-starchy vegetables belong in the low-calorie category. They are mostly made of water and fibre and provide very little energy. They keep the body running with vital minerals and vitamins. Examples are leafy greens, cucumbers, celery, carrots, eggplants, etc.
Other tips for controlling your portion size include using a smaller plate and waiting about 20 minutes to have a second helping if you still feel hungry.
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