Portion guidance without weighing

The hand method

• Protein: a palm-sized portion per meal (two for high-protein needs).
• Carbohydrate: a cupped handful of cooked rice, pasta or grains.
• Vegetables: two full handfuls, or half the plate.
• Fats and oils: a thumb-sized amount.
• Nuts: a small palmful, not a bowl.

When to ignore all of this

If you are losing weight, recovering from surgery or in cancer treatment, portion restriction is the wrong tool. Aim for energy density and frequency instead.

Environment beats willpower

• Serve from the kitchen, not from dishes on the table.
• Use smaller plates when reducing, larger when building up.
• Pre-portion snacks rather than eating from the packet.
• Put the food you want to eat more of at eye level.