Portion Primer

These days, portions are most often described by the amount of space they take up on a plate, since that’s how you eat. Here’s a quick breakdown of how to divide things up: Use 1/2 of the plate for veggies, use 1/4 of the plate for protein, and split the remaining 1/4 of the plate between complex carbohydrates (like quinoa) and a 1-2 tablespoon serving of healthy fats (such as olive oil, tahini, almonds, shredded cheese, etc.). 

Another way to visualize portions is by referencing your hand. Veggies should be the size of your fist measuring to the farthest knuckle, protein should span the inside of your palm, complex carbohydrates should fit into your palm when you shrink it by cupping your hand, and fat should be the size of your thumb.

Throughout Levels 1 and 2 of the Calibrate program, we’re going to be encouraging you to minimize your carbohydrate intake, so for the ¼ plate and cupped palm of carbs, think of these portions as your maximum, and whenever possible aim to reduce them by increasing your veggie, protein, and fat intake.