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    Calorie Control Guide Infographic Printer

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    itsluna121999

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    © All Rights Reserved
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    Calorie Control Guide Infographic Printer

    Uploaded by

    itsluna121999
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    calorie-control-guide-infographic-printer

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    Copyright:

    © All Rights Reserved
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    2 views5 pages

    Calorie Control Guide Infographic Printer

    Uploaded by

    itsluna121999

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    PORTION CONTROL GUIDE

    SKIP CALORIE COUNTING. TRY THIS METHOD INSTEAD.


    Most people think controlling portions means counting calories or macros, but we think there’s
    another way. Try our (much easier) hand portion system.

    YOUR HAND IS YOUR PORTIONING TOOL

    Your hand is proportionate to your body, its size never changes, and it’s always with you, making
    it the perfect tool for measuring food and nutrients—minimal counting required.

    A portion of protein = A portion of A portion of carbs = A portion of fats


    1 palm vegetables = 1 fist 1 cupped hand = 1 thumb
    TAILOR PORTIONS TO YOUR ACTIVITY
    LEVEL, GOALS, AND PREFERENCES

    Moderately active folks can generally maintain their weight and improve their health with 1-2
    portions of each food group per meal,* but there's lots of potential for variation. Here are some
    examples of customized plates based on eating 3 meals per day.

    PROTEIN VEGETABLES CARBOHYDRATES FATS

    LOWER ENERGY E.g. meat, fish, eggs, E.g. broccoli, spinach, E.g. grains, E.g. oils, butters,
    NEEDS cottage cheese, Greek squash, carrots, potatoes, beans, nut butters, nuts,
    yogurt, tempeh, tofu tomatoes fruits seeds

    Minimal activity: No purposeful exercise, <6,000 steps/day

    2 2
    Goal:
    Lose body fat and
    overall body weight

    Preference:
    Balanced

    2 3
    Goal:
    Improve health and
    maintain body
    weight
    Preference:
    Higher-carb

    Moderate activity: 3-4 workouts/week, 6,000 - 10,000 steps/day

    2 2 3
    Goal:
    Lose fat and overall
    body weight

    Preference:
    Lower-carb
    Goal: 2 2 2 2
    Improve health and
    maintain body weight

    Preference:
    Balanced
    If you're new to hand portions,
    this plate may be a good
    place to start.

    2 3 3
    Goal:
    Gain muscle and
    overall body weight

    Preference:
    Balanced

    High activity: 6-7 workouts/week, 10,000 - 15,000 steps/day

    2 2 6
    Goal:
    Improve health and
    maintain body weight
    Preference:
    Lower-carb

    2 6 2
    Goal:
    Gain muscle and
    overall body weight
    Preference:
    Higher-carb

    HIGHER ENERGY
    NEEDS

    Not sure where a food fits? Check out ‘What should I eat!?’
    Our 3-step guide for choosing the best foods for your body.

    *1-2 portions of each food group per meal works out to ~400-800 kcal for men and ~350-700 kcal for women.
    EASY WAYS TO CUSTOMIZE
    YOUR HAND PORTIONS

    IF YOU NEED MORE FOOD ON YOUR IF YOU NEED LESS FOOD ON YOUR
    PLATE BECAUSE YOU’RE... PLATE BECAUSE YOU’RE...

    Not feeling satisfied at meals Feeling too full at meals

    Eating fewer meals throughout Eating more meals throughout


    the day the day

    Not getting muscle-gain results Not getting weight-loss results

    ...THEN START BY ADDING... ...THEN START BY REMOVING...

    1 cupped handful 1 cupped handful of


    of carbs carbs
    and/or and/or
    1 thumb of fat 1 thumb of fat

    ...TO A FEW MEALS, FOR A TOTAL FOR ...FROM A FEW MEALS, FOR A TOTAL
    2-3 ADDITIONAL PORTIONS EACH DAY. FOR 2-3 FEWER PORTIONS EACH DAY.

    Want personalized hand portion amounts?


    Use the Precision Nutrition Calculator to customize based on your
    goals, preferences, age, body size, activity level, and more.
    ? HAND PORTION FAQ

    Cooked or uncooked?

    Gauge portions in the form you plan to eat


    them. Hand portions are for plating your food.

    How do I count mixed-food meals,


    like chili?

    Don’t overthink it.


    • Guesstimate your portions.
    • Eat mindfully, paying attention
    to your fullness cues.
    • Add a side of veggies (and maybe extra protein).

    How about cookies, ice cream, chips


    (and other highly-processed foods)?

    One handful is equal to 1 thumb of fat and 1


    cupped hand of carbs.

    How do I handle alcohol?

    OR

    OR 2

    OR

    1 serving of wine, 1 serving of mixed drinks, craft or


    light beer, or spirits high-alcohol beer, or dessert wine

    For the full article explaining this infographic, visit:


    https://www.precisionnutrition.com/calorie-control-guide-infographic

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