These Tricks will Help You Determine Portion Size with Your Hands
You are trying to lose weight, but you keep catching yourself having portions that are too big? Or you cook for your loved ones and there are always leftovers? If you don’t feel like weighing everything, use your hands: your fist, palms, and thumbs can tell you what one portion of rice, meat, or fat looks like.
How many calories are in a handful of food?
Now you know the best way to measure food portions with your hands. But how many calories does a handful of rice, veggies, meat, or sweets actually contain?
Rice: A fist-sized portion of cooked rice equals 100 g, has around 130 cal, and is a great source of carbohydrates.
Vegetables: 2 handfuls of mixed vegetables equals 150 g and has approximately 82 cal.
Fruit: A handful of mixed fruit equals 80 g and has about 42 cal. Fruit supplies your body with vitamins, minerals, and phytonutrients.
Olive Oil: A thumb-sized portion of olive oil (= 1 Tsp) has 60 cal. Olive oil contains monounsaturated fatty acids that help reduce cholesterol.
Chicken: A handful of (roasted) chicken equals 100 g, has around 111 cal, and is a rich source of protein.
Almonds: A handful of almonds equals 40 g and has around 231 cal. Almonds are one of the most nutrient dense nuts!
Gummi Bears: A handful of gummy bears equals 50 g and has about 198 cal. This snack equals about 17 sugar cubes per 100 g.
Milk Chocolate: A handful of milk chocolate equals 16.7 g and has approximately 90 cal. The high sugar content means this treat should be enjoyed in moderation.
Potato Chips: A handful of chips equals 25 g and has about 137 cal. When the potatoes are heated in oil, unhealthy trans fats are formed, so try to limit your chip consumption.
Fats, Protein, Carbohydrate: How Much You Should Consume Daily
If you want to eat a balanced diet, it’s important to pay attention to the right proportion of macronutrients: protein, carbohydrates, and healthy fats.
Our body gets energy from these “macros” and they keep us healthy. Experts recommend that our daily calorie consumption is made up of 10-15% protein, 50-55% carbohydrate,and 30% fat – but the exact energy input depends on your individual goal.
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