Portion Control Guide

Visual Serving Size References & Practical Tips for Mindful Eating

Last Updated: November 11, 2025

Why Portion Control Matters

Even healthy foods can lead to weight gain if eaten in large amounts. Mastering portion control helps you:

Maintain a Healthy Weight

Prevent overeating and manage calorie intake

Stabilize Blood Sugar

Avoid energy crashes and cravings

Improve Digestion

Ease digestive strain and discomfort

Save Money

Reduce food waste and overspending

Mindful Eating

Enjoy food more consciously

The Hand Guide Method (No Measuring Tools Needed!)

Use your hand as a personalized portion reference (adjust for children or smaller hands).

Protein

Palm (thickness & size)

1 palm = ~100–120g cooked

Vegetables

Fist

1 fist = ~1 cup or 150–200g

Carbs

Cupped hand

1 cupped hand = ~½ cup cooked

Fats

Thumb (tip to first joint)

1 thumb = ~1 tbsp or 15–20g

Fruits

Closed fist

1 fist = 1 medium apple or ~1 cup berries

Everyday Object Visual References

Cooked Rice/Pasta

½–1 cup

Tennis ball or computer mouse

Meat/Fish

100–120g

Deck of cards or smartphone

Cheese

30–40g

Matchbox or 2 dice

Nuts

30g (small handful)

Golf ball

Butter/Oil

1 tsp

Postage stamp

Potato

1 medium

Computer mouse

Salad Greens

2 cups

Baseball x2

Pancake

1 piece

Plate Method (Balanced Meal Blueprint)

Use a 9-inch (23 cm) dinner plate for perfect proportions:

½ Veggies

¼ Protein

¼ Carbs

½ Non-starchy vegetables

¼ Lean protein

¼ Complex carbs

Add a thumb-sized fat (avocado, ghee, olive oil)

Indian meal example: ½ plate sabzi + ¼ plate dal/chicken + ¼ plate brown rice or 1–2 whole-wheat rotis + 1 tsp ghee.

10 Practical Tips for Mindful Eating

Use smaller plates (9-inch instead of 12-inch)

Eat slowly – it takes 20 minutes for fullness signals to reach the brain

Fill half your plate with vegetables first

Drink water before meals (reduces overeating by 13%)

Avoid screens while eating – increases intake by 10–20%

Pre-portion snacks into small containers

Serve food in the kitchen, not at the table (out of sight = less seconds)

Measure occasionally to retrain your eye

Savor each bite – ask: "Am I still hungry or just enjoying?"

Plan meals ahead to avoid impulse overeating

Quick Reference Cheat-Sheet (Print & Stick on Fridge!)

Roti (whole wheat)

1 medium (30g)

100 kcal

Rice (cooked)

½ cup

100 kcal

Dal

1 katori (150g)

150 kcal

Chicken (cooked)

100g

165 kcal

Paneer

50g

130 kcal

Almonds

15 pieces

100 kcal

Ghee

1 tsp

45 kcal

Curd (full fat)

1 cup (200g)

150 kcal

⚠️ Disclaimer

This guide is for general informational and educational purposes only and should not replace personalized advice from a qualified healthcare professional, dietitian, or doctor.