Hello,
I need to understand the process of food intake regulated by "hand portions", but I do not get it.
Hand portions are simple to understand. One palm equals one serving of protein (exp. one chicken breast serving big as a palm), one fist equals one serving of vegetables (exp. one spinach serving big as a fist), one cupped hand equals one serving of carbohydrates (exp. one cupped hand of oats as a one serving of carbs), one thumb equals one serving of fat (exp. almonds serving big as a thumb as one portion of fat). I have attached the picture related to this so I recommend taking a look at it.
But most foods contain a mix of protein, carbohydrates and fat.
On average...
(this may vary but it does not matter right now, let's use these averages for this task)
If I need to consume about 165 grams of protein per day, about 325 grams of carbohydrates per day, and about 72 grams of fat per day,
how many portions of palms, fists, cupped hands, and thumbs do I need to count?
The number of fists needs to be 6-8, but how many palms, cupped hands, and thumbs do I need to count?
There is a calculator for this purpose but I want to be able to manually do this and I do not understand the process.
I would really appreciate it if you can explain step by step what to do or just show me the example of the whole process using the numbers above.
(I said about 165 grams of protein per day. It can be close to that number like 163 or 166 etc. The same goes for other carbohydrates and fats)
Let me know if you need anything (like an answer from the calculator)
I need to understand the process of food intake regulated by "hand portions", but I do not get it.
Hand portions are simple to understand. One palm equals one serving of protein (exp. one chicken breast serving big as a palm), one fist equals one serving of vegetables (exp. one spinach serving big as a fist), one cupped hand equals one serving of carbohydrates (exp. one cupped hand of oats as a one serving of carbs), one thumb equals one serving of fat (exp. almonds serving big as a thumb as one portion of fat). I have attached the picture related to this so I recommend taking a look at it.
But most foods contain a mix of protein, carbohydrates and fat.
On average...
1 palm protein | ~ 24 g protein, 2 g carbs, 4.5 g fat |
1 fist veggies | ~ 1.5 g protein, 5 g carbs, 0 g fat |
1 cupped hand of carbs | ~ 3 g protein, 25 g carbs, 1 g fat |
1 thumb fats | ~ 2 g protein, 2 g carbs, 9 g fat |
(this may vary but it does not matter right now, let's use these averages for this task)
If I need to consume about 165 grams of protein per day, about 325 grams of carbohydrates per day, and about 72 grams of fat per day,
how many portions of palms, fists, cupped hands, and thumbs do I need to count?
The number of fists needs to be 6-8, but how many palms, cupped hands, and thumbs do I need to count?
There is a calculator for this purpose but I want to be able to manually do this and I do not understand the process.
I would really appreciate it if you can explain step by step what to do or just show me the example of the whole process using the numbers above.
(I said about 165 grams of protein per day. It can be close to that number like 163 or 166 etc. The same goes for other carbohydrates and fats)
Let me know if you need anything (like an answer from the calculator)