Stop Panicking Over Portions! An Easy Guide For Portion Control


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Written by: Kimmi Sterner

You are often told that portion control is key to eating healthy and achieving a healthier weight. But then, you also live in a society that completely ignores portion sizes and serves you meals equivalent to two days worth of calories, fat and sugar.

It’s time to stop stressing about counting your calories and start fueling your body with the nutrients it needs to help you live a healthy, active, exciting life!

Here are 3 easy steps to building a perfectly portioned meal:

1. Protein


Males: 2 palms of protein such as chicken, eggs, grass fed beef, fish or tofu.

Females: 1 palm.

2. Carbohydrates:


Males: 2 handfuls of carbohydrate-dense foods such as rice, sweet potatoes or fruit.

Females: 1 handful.

3. Fats


Males: 2 thumbs of fat-dense foods such as peanut butter, seeds, avocado or oils.

Females: 1 thumb.

Women’s Panic-Free Portion Guide:


As you can see, the answer to proper portion control is right in the palm (or fist or thumb) of your hand! To be more precise with your portions, know your body type and adjust accordingly.

For example, if you are a female ectomorph, you may want to include two handfuls of carbohydrates in one of your meals and no fat sources to meet your body’s natural hormonal reactions to food.

Remember, there is no need to panic when taking control of your health. It really is as simple as 1, 2, 3! Get a complete portion size guide from Precision Nutrition with healthy examples of protein, carbohydrates and fat.

How do YOU measure out your portions? Let us know in the comments below!


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Kimmi Sterner

Kimmi Sterner

Blogger at Kimmi Sterner
Kimmi Sterner is a 20-something newbie to Los Angeles and is currently working as a Fitness and Wellness Coordinator at UCLA, with years of teaching group fitness classes under her belt. A recent graduate with herMaster’s in Health Promotion from University of Mississippi, Kimmi is eager to provide knowledge, resources and inspiration to others, which fuels her fire and gives her purpose in life. She’s already making an impact on the world and through her words, she’s excited to expand her reach to help even more people here at Fitlife!
Kimmi Sterner


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