#Lesson 1/Part 3: Nutrition and Food

We all have properly heard the simple equation of calories in and calories out. Eat more calories than you burn, and you will gain weight. Eat less calories than you burn, and you will lose weight. Right?

How I wish counting calorie will be that simple.

“Calories in”, you need to know and figure out how many calories are in the food that you want to eat. Either to use a notebook, fitness app, websites or database to create and record your meal plan. Often times, it is less accurate due to incorrect labelling, quality of food and measurement error.

“Calories out”, calculating your calories expenditure each day using different measuring tools or equipment can cause another error and inaccurate.

Welcome to Portion Size Control

All you need is to use your own hands and estimate your portion size and food intake. You don’t have to use weighing scale, measuring cups or calculator. Simply determine your macronutrients intake using your hands, let me show you how.

For men – 2 palm size of protein intake in each meal.

For men, 2 cup size of carbohydrates with most meals.

For men, 2 fist size of vegetables with most meals.

For men, 2 thumbs size of fats with most meals.

For women, one palm size of protein in each meal.

For women, one cup size carbohydrates with most meals.

For women, one fist size of vegetable with most meals.

For women, 1 thumb size of fats with most meals.

One thing to take note, palm size portion is the thickness and diameter of your palm. If you are a bigger size person, you will have a bigger palm and vice versa. The size of your hands correlates closely to your general body size. Using your palm size to determine your meal portion is a good starting point and you may add or reduce the portion size depend on your personal goal.

Here are the examples, of food groups that you may consider in your meal.