The "HANDY" guide to portion control

Using your hands as a guideline for portion control is a good way to ensure you're getting the correct amount of food for your size.  Obviously the portion size for a 6'4" man would not be the same for a 5'2" woman!  You don't need an exact measurement of grams or ounces - just put food in your hands then transfer to plate.  Do this a few times so you visually see your portion sizes.  Remember - this is not an exact science!

PROTEIN PORTION
You should have six servings of protein per day.  A proper measurement of protein is what can fit in the PALM of your hand.

CARBS FROM FRESH FRUITS AND VEGGIES
Four to six servings of these are what's recommended for these complex carbohydrates.  A correct portion size is what can fit into two cupped hands.

STARCHY COMPLEX CARBOHYDRATES
Two to four servings is the magical number for these whole grains or other starchy carb sources such as starchy vegetables like peas.  Beans are also a good source.

HEALTHY FATS
Aim to include two to three servings of these in your diet each day.  These include healthy fats from fish, seeds, nuts and healthy oils.  A correct portion of a healthy fat is one scant handful of nuts, or one to two tablespoons of healthy oil such as olive or coconut oils.