THE HAND GUIDE.

"Born to and guide baby"

One of the best tools you can use to determine what your food portions should be is free, always on you and easy to use! Use it! It will be your best guide to portion control.

We will start with the basics and I will continue to build on this document so keep referring to it.

Eating until you feel "full" is not always the best way to determine your portion sizes. Instead, I recommend using the most convenient and personalized measurement tool at your disposal: your hands yeah... I'm gunno sing it again "born to hand guide baby"

Use your palm to determine your protein intake, a piece of meat no bigger than the palm of your hand and no thicker.

Use your balled fist to determine your vegetables, this will equal approximately a cup serve, halve it for a cooked serve of vegetables.

Use your index finger and middle fingers from the palm of your hand to the first joint determine peanut butter it's approximately a 20 g serve.

A balled fist palm up and using your knuckles as a guide is equal to a serve of ice cream as pictured above.

Use your index finger from tip of finger to the first joint for butter and other fats.

A serve of nuts approximately 30g will fit into the cupped palm of your hand, level to your knuckles no higher.

A teaspoon of your favourite spreads it the size of the tip of your thumb.

Slice your cakes no thicker than your index finger.

Use a clenched fist knuckles only for pasta as pictured above.

A 30 ml serve of red wine will measure from the tip of thumb to just under the knuckle when placed up against a standard red wine glass.

More coming soon!

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