Quick Guide to Serving Sizes: How to Measure Your Food Without Stress

Even if you choose clean foods, eating too much or too little can affect your energy and progress. Here is a simple way that I always use to measure my portions no scale needed!

🍠 Complex Carbs

These are your main energy source, great before and after workouts.

(oatmeal, brown rice, sweet potato, quinoa)

Portion size: 1 cupped hand

🍎 Fruits

Full of vitamins and perfect for snacks or after training.

Portion size:

• Whole fruits: size of your fist (apple, orange)

• Small fruits like berries or melon: 2 cupped hands

  
  

🥦 Vegetables

Eat as many as you want! They’re high in fiber and very low in calories.

Portion size: UNLIMITED !

🥑 Healthy Fats

Important for hormones and feeling full, but calorie-dense, so measure carefully.

(avocado, olive oil, nut butter, seeds)

Portion size: size of your thumb.

🍗 Protein

Helps build and keep muscle while controlling hunger.

(chicken, fish, eggs, tofu, Greek yogurt)

Portion size:

• Women: palm of your hand (without fingers)

• Men: whole hand (with fingers)

Simple is always better!

Your Coach,

VEROFIT