Tracking every bite on a food scale isn’t realistic for most people—and honestly, it isn't necessary to. You can eat mindfully and confidently without obsessing over exact measurements.
Here’s how to get a feel for portion sizes in a more intuitive way:
Use Your Hands as a Guide
Build a balanced meal with:
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Protein: palm of your hand (about 3–4 oz)
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Veggies: two cupped hands
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Carbs (like rice or pasta): one cupped hand
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Fats (like nuts or oils): one thumb
Keep in mind that it’s not exact—but it’s close enough for everyday eating.
Build Balanced Plates
A simple plate method can go a long way:
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½ plate veggies or fruit
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¼ plate protein
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¼ plate complex carbs
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Add a little healthy fat (olive oil, avocado, etc.)
Eat to "Enough"
You don’t need to finish every bite just because it’s there. Check in with yourself halfway through your meal. Are you still hungry? Satisfied? Stuffed?
Learning to stop at “satisfied” instead of “stuffed” is a game-changer because it helps prevent overeating, keeps your digestion comfortable, and makes it easier to tune in to your natural hunger signals for the next meal.
Stay Flexible
Portion needs can change depending on your activity level, stress, hormones, and more. If you’re working out regularly or living an active lifestyle, you might need more fuel—and that’s totally normal. Some days you’ll be hungrier than others, and listening to your body is way more important than sticking to a strict number.
The key isn’t exact measurements—it’s listening to your body and finding a balance that feels sustainable.