Serving Sizes
Circumference and thickness
of spread hand (or more!)
Volume of clenched fist
Circumference and
thickness of palm
Diameter and thickness
of thumb (or less!)
Target Food Groups
High-water content, color and antioxidant rich, fresh or cooked fruits and vegetables
Complex carbs & whole grains • Legumes & vegetable proteins • Starchy fruits & vegetables
Low-fat animal proteins • Protein-rich nuts & seeds
Simple sugars • Dressings & spreads • Desserts
*Portion sizes for 3 meal per day diet program.
15