A handful of nutrients

So tracking calories is REALLY hard work, and logging calories and food into a food log is time-consuming, so here’s a REALLY EASY way to keep track of what you need to eat each day as written in IDEA Fitness Journal, Volume 13, Issue 4.

Daily totals for a woman: All you need is your hand!

  • 4-6 palmfuls of proteins (fish, tofu, meat, etc.)
  • 4-6 fists of vegetables
  • 4-6 cupped hands of carb-dense foods (whole-grains)
  • 4-6 entire thumbs of fat-dense foods (like avocado, olive oil, etc.)

This is based on 1,500-2,100 calories per day.

Daily totals for a man: All you need is your hand!

  • 6-8 palmfuls of proteins (fish, tofu, meat, etc.)
  • 6-8 fists of vegetables
  • 6-8 cupped hands of carb-dense foods (whole-grains)
  • 6-8 entire thumbs of fat-dense foods (like avocado, olive oil, etc.)

This is based on 2,300-3,000 calories per day.

hand pic

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