There’s two methods for estimating serving sizes. Number one is really quite basic. It’s called the hand-eye method, and it’s basically measuring serving sizes according to the size of your hand.

For the purpose of this video, I want to break up food groups into four food groups: 1. protein, 2. carbs, 3. veggies, and 4. fats.

For protein, we’re looking for our meats to be roughly the size of your palm and also in thickness as well. For carbohydrates, and by carbohydrates, I mean starchy vegetables such as potatoes, sweet potato, grains, such as oats, brown rice and pasta, and also beans and lentils. We’re looking for serving sizes to be roughly the size of our fists. For vegetables, which is basically any vegetables beside sweet potato and potato, we’re looking for two fists. For healthy fats, we’re looking for roughly the size of your thumb, and part of healthy fats, we’re mainly talking about our oils there.

For protein, we’re looking for our meats to be roughly the size of your palm and also in thickness as well. For carbohydrates, and by carbohydrates, I mean starchy vegetables such as potatoes, sweet potato, grains, such as oats, brown rice and pasta, and also beans and lentils. We’re looking for serving sizes to be roughly the size of our fists. For vegetables, which is basically any vegetables beside sweet potato and potato, we’re looking for two fists. For healthy fats, we’re looking for roughly the size of your thumb, and part of healthy fats, we’re mainly talking about our oils there.

The second method for estimating serving sizes is to actually measure food out, which is a more accurate measure than the hand-eye method. A couple tools that you’re going to need for this is first you’re going to need some food scales. Secondly, you’re going to need some measuring cups, and thirdly, you’re going to need measuring spoons.

For the four foods groups for protein. For females, we’re looking for 100-150 grams of meat per serving. For males, we’re looking for 150 grams to 200 grams per serving. All you’re going to do is you’re going to use your food scales, you’re going to divide up your meat, you’re going to weigh that, and after a few weeks, you’re going to get a good estimation of what 150 grams roughly looks like. For carbohydrates, we’re looking for, want the serving to be 1 cup cooked. Okay, 1 cup cooked. For vegetables, which we mentioned before, we’re looking for 2 cups cooked, and for healthy fats, we’re looking for 1 tablespoon. 1 tablespoon.

That’s it for this video. If you need more help with nutrition, feel free to download my 7-Day Fat Loss meal plan. You’ll find a link below…