Last week I gave a talk on Nutrition, and kept getting ask: "How do you keep track of it all?"
Great question. I'm a nutrition coach and even I don't stand in the grocery aisle calculating macros. If you love weighing food to the gram and logging it in spreadsheets, godspeed. For the rest of us, here's an easier way.
The Hand Method
Protein
You’re aim: half your body weight in grams per day
Use a palm (not including fingers) = 85-100g or 3oz
Carbs
Your aim: 150-300g daily, depending on your calorie needs (with ideally 25-30g of this as fiber from whole grains, fruits, and veggies)
Use a cupped hand = 20-30g (so you need 6-10 cupped hands/day, with 1+ being fiber rich sources)
Fats
Your aim: 20-35% of daily calories (so 2,000 cal diet = 45 - 78g of fat per day)
Your thumb = 7-12g (so you need 7 - 11 thumbs/day)
Not all fats are created equal – keep saturated fats under 10% of calories (about 18-22g on most diets)
Fruits & Veggies
Your aim: 400-800g per day minimum
Closed fist = 80-100g (so you need 5-8 closed fists/day)
The Fine Print
These are general guidelines. Working out a lot? Bump up the protein. Trying to lose body fat? Focus on balanced plates – don't eliminate entire food groups.
The Bottom Line
Next time you're meal prepping, use your hand as a measuring tool. It'll save time, sanity, and awkward moments counting carbs in the cereal aisle.
Be inquisitive, be safe, and keep living the good life.
– Sasha
Full Disclosure: I'm writing this as myself, not as a doctor or your personal trainer. This content is purely educational or my personal thoughts - not in place of medical or health professional advice or treatment. While I’m a Certified Personal Trainer, I’m not a healthcare provider. Seek advice from your health care practitioner before starting physical activity or making serious changes to your health. If you experience any pain or discomfort when participating in the activities, immediately stop and reach out to your health care professional. Please use at your own risk and proceed with caution.