THE HAND PLAN. Use This Guide Below To Help Portion Your Meals

Transcription

1 THE HAND PLAN Use This Guide Below To Help Portion Your Meals 1

2 Helpful hints on pg. 4! 2

3 Helpful hints on pg. 4! 3

4 HELPFUL HINTS RECOMMENDED PORTION SIZES FOR ACTIVE MEN AND WOMAN WOMEN: 4-6 portions per day 1 palm of protein = 3-4 oz. 1 palm at each meal 1 fist of veggies = 1 cup 1 fist at each meal 1 cupped handful carbs = 1/2 cup 1 cupped hand at most meals 1 thumb of fat = 1 Tbs. 1 entire thumb at most meals MEN: 6-8 portions per day 1 palm of protein = 4 oz. 2 palms at each meal 1 fist of veggies = 1 cup 2 fists at each meal 1 cupped handful of carbs = 2/3 cup 2 cupped hands at most meals 1 thumb of fat = 1 Tbs. 2 entire thumbs at most meals 4

5 THE HAND PLAN These are approximations, the true guide is the size of YOUR own personal hand. Keep it simple! Assume that most foods are a mix of protein, veggies, carbs and fats (mixed macronutrients). Whichever macronutrient the food has the most of, is where it counts. Each food fits into one category. HOW TO HANDLE THE MORE CHALLENGING FOOD ITEMS 5

6 SOME FOOD ITEMS CAN JUST BE A CHALLENGE... HOW TO HANDLE LIQUIDS COW S MILK AND YOGURT They are typically an even mix of protein and carbs. Fat level can vary depending on whole, 2%, 1%, skim etc... What fat level do you usually consume? Example: whole milk products will be considered a thumb of fat. If you choose the lower fat varieties, it would be considered a carb portion. This plan takes into account that there will be ancillary quantities of other macronutruents. Most importantly, pick one approach and be consistent. NUT MILK S, SIMILAR TO COW S MILK They tend to provide a mix of macros, depending on the source. Classification will depend on whether it is sweetened or unsweetened. Unsweetened nut milks, i.e. almond milk, don t count at all. It contains approximately calories in a whole cup. Sweetened almond milk would be best categorized as a cupped handful of carbs. Again, the key is to pick an approach and follow it consistently SODA 12 oz. can of soda is the equivalent to a cupped handful of carbs. 6

7 EGGS A general guideline: 2 eggs = 1 palm of protein. 4 egg whites = 1 palm of protein. This will change based on the size of your hand. FATS 1 slice of cheese (1 oz.) = 1 thumb 1 Tbs. of peanut butter = 1 thumb 1 Tbs. butter = 1 thumb 1 Tbs. olive oil = 1 thumb 1 Tbs. flax seed = 1 thumb Everyone s hands are different, this is a guideline. ALCOHOL Alcohol is typically a category by itself. Most of the calories come from it s alcohol content (7kcal/g), not its carb content. This pertains to most alcohol. If needed, it can go in the carb category, but again, pick an approach and follow it consistently! 7

8 This can get tricky! MIXED-FOOD MEALS Eyeballing your food is what works best here. Use your best guestimation! Ultimately, the general goal is to have protein, vegetables, quality carbs and a healthy fat at each meal. This may be easy when preparing your own food, but can be a challenge when eating out. GUESTIMATE THE BEST YOU CAN! ALWAYS rely on eating slowly, being mindful and eat until satisfied, not stuffed. Often mixed meals have plenty of protein, carbs and fats, but are a bit lower in veggies. Adding a veggie on the side can be very helpful and always a great go to plan. LEGUMES: IS IT A PROTEIN OR A CARB? Legumes and lentils fit into both protein and carbs categories. How should legumes be counted? It depends on the meal itself and/or your eating style. If you are a plant-based/vegan then you ll probably count legumes or lentils as your protein source. This will most likely be the protein-dense food that you are consuming. Legumes can count as both under certain conditions. 8

9 Think of it this way! Choose the most protein-rich food as the protein source (assuming there is one), and then slot the other items from there. Examples: 1. Chicken with beans, broccoli and olive oil. 2. Beans with rice, broccoli and olive oil. 3. Beans x2 with broccoli and olive oil. 4. Rice with broccoli and olive oil. 5. Beans with broccoli and olive oil. Example 1, the chicken is the protein (most protein-rich), the beans are the carbs and the other two are veggies and fat. Example 2, the beans are the protein (in this case the most protein-rich), the rice is the carbs and the other two are veggies and fat. Example 3, one serving of beans would count as protein and the other as carbs. It gets more difficult in these scenarios as it s less then the first 2 examples. Example 4, there isn t a protein-rich food. Example 5, it would depend on the eater. Omnivore? Count the beans as a carb. Plant-based? Count the beans as a protein. 9

10 OTHER NOTES Dry carbs tend to double in size when cooked. EXAMPLES 1/4 cup of dry oats (25g) = 1/2 cup cooked 1/4 cup of dry rice (50g) = 1/2 cup cooked 1/2 cup of dry whole wheat fusilli pasta (40g) = 1 cup cooked This is helpful to know when it s difficult to use your hand to measure a cooked food. PROTEIN POWDER 2 scoops protein powder = 2 palms of protein 10