Taking the Guesswork out of Portion Sizes

So we Eat Clean, we Work Out but we aren’t quite seeing the results we hoped for? If this is you it may because you are eating too much (or too little). So how do we figure out how much we should actually be eating without getting too technical and having to weigh everything?

Knowing your portion sizes is so important. Clean Eating is a massive step in the right direction but you can eat too much of a good thing too. Consuming a quarter cup of almonds is obviously better than eating a Mars Bar but snacking all day on nuts, nut butter, healthy fats and good carbs without controlling the amount you eat will result in taking in too many calories and if not burned off, weight gain.

On the flip side, you could also be eating too little. If you aren’t taking in the right amount of nutrient dense foods, your body will not recover from the stress you put it under when you work out and it will hold on to the food you eat until it next gets fuelled.. This too can result in weight gain.

A few examples:

  • Protein – A Serving of Meat or Fish should be about 3oz or 85g
  • Carbohydrate – A Serving of Pasta or Rice should be about half a cup
  • Healthy Fats – A serving of Peanut Butter is 2 Tablespoons or a serving of Almonds is a 1/4 cup

The easiest way to figure out how much we should be eating is by using your hand!

handYour fingertip is the equivalent of a teaspoon


Your thumb is the size of a tablespoon


Your Palm is about 3oz or 85g


A clenched fist is about 1 cup



The front of your clenched fist is half a cup



Hope this helps!



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