I’ve said it before, and I’ll say it again. Don’t count your calories. First of all, the caloric content that appears on packages is highly variable. Additionally, calories measured outside of the body are not the same as calories inside of the body. So, how do we figure it out then?

You’ve got this built in tool, called your hand. It’s just the right size to measure your food, if you know how. I’ve explained below how to measure your portions.

Starchy Carbohydrates:

If you’re eating starches, choose high fiber, whole food sources. For women, one serving will fit into one cupped hand. For men, it’s 2 cupped hands. Don’t make a giant mound, either! Aim for 3 servings a day. If it’s too much and you’re either gaining weight (if you don’t have a weight gain goal), or not losing weight (if you’re trying), reduce the carbohydrate consumption by one serving per day.

Fruits and Vegetables:

For fruits and veggies, one serving is the size of your closed fist. Eat 2-3 servings of fruit each day, and 7-9 or more of veggies each day. If you’re really watching your sugar intake, replace a fruit serving with another vegetable

Proteins:

For women, it’s one palm sized portion. For men, it’s two. Choose high quality foods, like grass fed beef, organic poultry, wild caught fish, and game meats. Consume 3 portions of protein daily.

Good Fats:

Use your thumb. For women, it’s one thumb sized portion of fats. For men, it’s two. Choose your sources from avocado/avocado oil, seeds, nuts/nut butters, organic olive oil, coconuts/coconut oil. Stay away from highly processed oils (vegetable, canola, safflower, etc). Shoot for 3 servings a day.

There’s a good start. If you need to add additional calories to support your energy demands, begin with a single snack of protein and fruit/vegetable. As long as you are getting the result you are after, and maintaining high energy, getting good workouts, and quality sleep, you’re on track! Don’t cut out nutrients simply for the sake of cutting.

Use intermittent fasting as a tool up to 3 days a week. I prefer the 16/8 protocol (fast 16 hours, eat for 8), and align my sleep cycles with it. It’s an easy way to regulate your energy intake and support your health. It’ll also teach your body to burn fat as a fuel source effectively, and will create metabolic flexibility.

Now, put it into practice!

Want online Fitness and Nutrition coaching? reach out to me here on the blog, through Facebook (Renegade Fitness), on Instagram (@renegadefitnessmiami), or on our website www.renegadefitnessmiami.com.

I’m here to help!

-Aaron