The right portion size for you? It’s all there in your hands.

by Anne Myers-Wright RD/APD

Posted on Jan 6, 02:10 PM in and . No comments.

Increasing portion sizes would have to be one of the major contributors to weight gain and the obesity epidemic. Everything is supersized, “standard” portions we think are normal are far bigger than they were in the past and even our plate sizes have increased. It’s easy to lose track of what is actually the right portion size for us.
So how can we tell?

The right portion size for everyone is slightly different. This will range depending on age, body size and activity levels. But did you know that you have the best guide for the right portion size for you…right there in your hands!

If you are planning your meal and want to get the right portion sizes for you and for your family– here is the guide: (use each person’s hand measure).

Your “Handy”, (sorry, couldn’t resist), brief guide :

For Carbohydrates

This includes starchy ones like pasta, rice and potato and also works for fruit portion sizes: choose an amount the size of your fist.

For Protein

This is generally your meat, chicken or fish portion: choose an amount the size of the palm of your hand and the thickness of your little finger.
If you are using nuts or beans: choose an amount that will fit in your cupped hand

Your Vegetable portion

Choose as much as you can hold in both hands.


Limit fat to an amount the size of the tip of your thumb.

Try it and see how it compares to your current portion sizes. Let me know how you go.

About the author

Anne Myers-Wright

Anne Myers-Wright RD/APD

Anne is a Health Professions Council (HPC) registered dietitian (RD), an Accredited Practicing Dietitian (APD- Australia), a fellow of the Higher Education Academy (FHEA), a member of the British Dietetic Association, The Nutrition Society and of The Dietetics Association of Australia.


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