MASTERING PORTION CONTROL: THE HAND METHOD AND QUALITY FOOD PAIRING
Achieving a balanced and health-conscious lifestyle involves mindful portion control. However, intricate calorie counting and precise measurements can be cumbersome. Enter the Hand Method of portion control – a practical, uncomplicated approach that employs your hand as a personalized measuring tool. This Journal Article explores the Hand Method and demonstrates how it can be seamlessly integrated with nutrient-rich food choices, aligned with our as-close-to-source-as-possible approach to nutrition.
The Hand Method: Simplifying Portion Control
The Hand Method offers a simplified perspective on portion control by using your hand as a gauge. Each section of your hand corresponds to a specific food group, allowing you to estimate portions effectively. Here’s a breakdown of the Hand Method.
As with any form of nutrition planning, this serves as a starting point. You won’t know exactly how your body will respond in advance; stay flexible and adjust your portions based on your hunger, fullness, and performance or weight goals. If needed, we recommend scaling up a half portion at a time and monitoring the change.
Protein: Palm
The palm of your hand signifies the protein portion. Utilize it to ensure an appropriate intake of lean protein sources. Opt for grass-fed meats, poultry, or fish.
Fat: Thumb
The tip of your thumb indicates the healthy fat portion. Include sources like avocados, nuts, seeds, grass-fed animal fats, and olive oil to support optimal health.
High-Carbs: Fist
Your closed fist mirrors the high-carbohydrate portion. This equates to nutrient-rich fruits, starchy vegetables, and grains – nature’s carbohydrates that provide essential vitamins and fiber.
Low-Carbs: Cupped Hand
The space within your cupped hand is an estimate for vegetables, salad greens, and berries. Prioritize a colorful variety to receive a range of antioxidants and nutrients.
Men
It is recommended to consume two (2) of each Protein, Fat, High-Carb and Low-Carb portions per meal. Feed between 3 – 5 times a day depending on your goals and activity level.
Women
It is recommended to consume one (1) of each Protein, Fat, High-Carb and Low-Carb portions per meal. Feed between 3 – 5 times a day depending on your goals and activity level.
Combining Portion Control with Nutrient-Rich Foods:
Elevate the efficacy of the Hand Method by coupling it with nutrient-dense choices, particularly in alignment with CrossFit-style nutritional preferences:
Lean Protein Choices:
Opt for grass-fed and pasture-raised meats. These lean protein sources align with CrossFit’s emphasis on high-quality fuel for athletic performance.
Carbohydrate Choices:
Harness the power of fruits and vegetables for carbohydrates. These natural sources offer essential nutrients without excessive refined sugars.
Healthy Fat Inclusions:
Integrate healthy fats like avocados and nuts, as they support sustained energy levels and overall well-being.
Whole Grains for Sustained Energy:
Whole grains such as quinoa and brown rice play a role in providing sustained energy. These can complement your nutritional plan, particularly for post-workout recovery.
Embracing Mindful Eating and Balance:
By adopting the Hand Method alongside nutrient-rich selections, you’re not only controlling portions but also fostering mindfulness around eating habits. This approach encourages listening to your body’s signals and establishing a harmonious relationship with food.
The journey toward effective portion control need not be complex. The Hand Method empowers you to make informed choices without the need for meticulous measurement. When combined with nutrient-rich options, this method aligns with our nutritional philosophy – prioritizing good quality protein, natural carbohydrates, and essential fats. Your commitment to mindful eating, supported by the Hand Method, can be your pathway to enduring health improvements.
Cheat Sheet: Great Food Choices
Protein: Palm of Hand
Beef (lean cuts are lower in fat)
Chicken (breast is lower in fat)
Duck (breast is lower in fat)
Eggs (yolks high in fat)
Fish
Lamb (higher in fat)
Ostrich
Pork (higher in fat)
Protein Powder (processed)
Venison
Fats: Thumb
Avocado
Avocado Oil
Butter (unsalted)
Coconut Oil
Nuts (unsalted)
Olive Oil
Olives
Schmaltz
Tallow
High-Carbohydrates: Fist
Apples
Bananas
Beans
Beetroot
Buckwheat
Butternut Squash
Carrots
Citrus
Chickpeas
Corn
Oats
Peas
Potatoes
Pumpkin Squash
Quinoa
Rice
Sweet Potatoes
Low-Carbohydrates: Cupped Hand
Asparagus
Bell peppers
Bok Choy
Broccoli
Cabbage
Cauliflower
Celery
Green beans
Eggplants
Kale
Leafy Greens
Leeks
Lettuce
Onions
Radishes
Spinach
Tomatoes
Turnips
Zucchini
