Overview
We live in a world where oversized portions are the norm, making it easy to eat more than our bodies actually need. Learning appropriate portion sizes helps you fuel your body, maintain your weight, and feel satisfied—without overeating.
This phase is about awareness, not perfection. You may need to experiment to find what works best for you.
Simple Portion Guidelines
Use these as a starting point:
- Protein: 3–5 oz, 3–4 times per day
- Vegetables: ~5 cups per day (focus on non-starchy, leafy options)
- Starchy Carbohydrates: 2–4 oz (rice, potatoes, etc.), 2–3 times per day
- Fruit: 1–2 servings per day (berries or apples preferred)
- Fats: 0–1 added serving per day (olive oil is a great option)
These ranges allow flexibility while helping you stay consistent.
How to Make It Work for You
Your ideal portions depend on your body, goals, and metabolism.
For example, someone maintaining their weight might:
- Eat balanced portions of protein throughout the day
- Include moderate carbs at meals
- Focus on plenty of vegetables
- Adjust fats based on how their body responds
Some people feel better with lower fat intake, while others may need more—it’s about finding your balance. Be sure to stay at atleast 20% fat. We DO still need fats in our diet.
Helpful Tips
- Prioritize protein and vegetables at meals
- Use carbs intentionally for energy and satisfaction
- Be mindful with added fats—they add up quickly
- Use herbs, spices, and low-calorie sauces to add flavor without excess calories
When You Can’t Measure
When eating out or estimating portions:
- Protein: about the size of your palm
- Carbs: about a cupped hand
- Fats: about the size of your thumb
- Vegetables: fill the rest of your plate
***Please see the visuals in your Post Thrive Guide***
Key Takeaway
Portion sizes don’t need to be exact—they need to be consistent.
Start with these guidelines, pay attention to how your body responds, and adjust over time. This is how you create a sustainable way of eating that supports your long-term health.