Portion Size Guide
No scales, no apps, no stress. Use your hand as a built-in measuring tool for every meal. Learn how much of each food group fits in a healthy plate, then use the balance checker to get instant feedback on your current meal.
Hand Portion Reference
Chicken breast, fish fillet, tofu
Rice, pasta, potato
Berries, grapes, oats
Cheese, butter, nut butter
Olive oil, avocado oil
Is my plate balanced?
Balanced ✓
- ·Great balance! Your plate has the right mix of protein, carbs, vegetables, and healthy fat.
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Frequently Asked Questions
What is the difference between a portion and a serving size?
A serving size is the standardised amount listed on a food label, set for regulatory purposes. A portion is how much you actually eat. These are often very different — a single bag of crisps may contain two serving sizes, but most people eat the whole bag as one portion.
How do I control portions without weighing food?
The hand method is the most practical approach: your palm for protein, your fist for carbs, a cupped hand for fruit and lighter carbs, and your thumb for fats. Eating slowly and stopping at 80% full (the Japanese concept of hara hachi bu) also prevents overeating without any measuring.
How many calories is a palm-sized portion of chicken?
A palm-sized portion of cooked chicken breast (approximately 85g) contains around 130–160 kcal and 25–28g of protein. Thighs are slightly higher in calories (~170–200 kcal for the same portion) due to higher fat content.
Should I count calories or use portions?
Calorie counting is more precise in the short term, useful for specific fat-loss or performance goals. The portion method is more sustainable long-term, lower in cognitive load, and translates well to social eating situations. Many people start with calorie counting to build awareness, then transition to intuitive portioning.
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