How to Measure Healthy Portions of Food with Your Hand

Mar 12 2025
Not sure how to eyeball a portion of food? Give yourself a hand—literally! While a food scale, measuring cups, and measuring spoons will give you the most accurate info, sometimes you need an in-the-moment shortcut (or four!). By the way, this doesn’t mean you can only have one serving of any given food. It’s just a handy way to visualize a single portion!



Protein Portion (3–4 Oz.) = Your Palm

We’ve all been served an oversized cut of steak at a restaurant or stared down an enormous fillet of salmon. Before you dig in, glance at your palm. A single serving is around one palm’s worth. HG tip: Go for lean proteins, like skinless chicken breast, lean steak, shrimp, fish, and extra-lean ground meat.

Carb Portion (1/2 Cup) = Your Cupped Hand

If you hold out your hand in a cupped fashion, the amount it would hold can help you estimate a single portion of carbs. Look for whole grains like oatmeal and brown rice. Also in this category: beans, lentils, quinoa, pasta, and potatoes!

Veggie Portion (1 Cup) = Your Fist

Make a fist. No, you're not punching anyone… That's about how many veggies make up one serving. There are definitely exceptions to this guideline—think leafy greens. And, of course, there’s nothing wrong with having several servings of veggies at any given time!

Fat Portion (1 Tbsp.) = Your Thumb

Healthy fats are important and can help you feel full… but overdoing it can cause your daily calorie intake to skyrocket. That’s why we’re giving a thumbs up to this trick. One thumb is about equal to a portion of fat. If you have a tendency to idly snack on nuts, measure out your thumb-sized serving before you chow down. This is also a great visual trick for oil and cheese.

HG Heads Up: Remember, these are estimates… A food scale and measuring cups & spoons will always give you the most accurate info. Individual dietary needs will also vary from person to person. But in a pinch, these tricks can help!



Chew on this:

March is National Caffeine Awareness Month. We’re very aware of our caffeine and when we could use it… Stock up on Lisa’s must-haves for making coffee drinks!

Share the intel! Pass along these useful tips to your friends now.

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*The WW Points® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by WW International, Inc., the owner of the Points® trademark. For those on the Diabetic Plan, values may vary.

Questions on the WW Points® values listed? Click here.

Hungry Girl provides general information about food and lifestyle. This information and any linked materials are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. Click here for more information.

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