By Riley Kusuma | Dietitian
4 minute read
Published 26 November 2025
Portion control is one of the easiest ways to manage your calorie intake and support a balanced diet. Even when you’re eating nutritious foods, having too much can add up over time.
If your goal is weight loss, eating more calories than your body needs can slow your progress, even if those calories come from healthy meals.
Learning to recognise healthy portion sizes helps you enjoy the foods you love, while keeping your energy and nutrition in balance.
A handy guide to portion control
Hi, I'm Riley. Learning portion sizes can be tricky, but did you know you have your own customised tool at your fingertips? Your hand.
This simple trick can help you manage your portions easily and effectively.
Portion control is one tool that can help you maintain a balanced diet and achieve your health goals.
If you're trying to lose weight, overeating even healthy foods can lead to consuming more calories than you need, potentially hindering your weight loss efforts.
Here's how you can use your hand to estimate portion sizes for your plate if you're trying to lose weight.
Protein, for chicken or red meat, use the size of your palm to guide your portion sizes.
For carbohydrates like rice, pasta, or starchy veggies like potatoes and pumpkin, aim for one cupped handful vegetables.
For non-starchy veggies like salad, broccoli, carrot or capsicum, 2 cupped hands is a good portion.
Fats, for fats such as oils, mayonnaise or dressings, your thumb can be a good indicator of an appropriate portion size.
Remember, these are portions recommended if you're watching your weight.
If you have other goals, the amount that you need might vary.
You can apply this technique when you're plating up your lunch or dinner or meal prepping in advance for the week.
If you're eating out, it can be hard to control the amount of food that you are served, but the hand technique can still be a good guide.
Remember, portion control isn't about restricting any foods, but it's about balance and awareness.
Some other tips to help eat slowly and mindfully to recognise hunger and fullness cues.
Try to stop your meal when you are feeling satisfied, rather than eating until you are feeling stuffed.
Avoid distractions, like screens, while you're eating.
This can also help with mindful eating, allowing you to focus fully on your meal.
Use smaller plates or bowls to help control portion sizes.
The size of our dinner plates has increased over time, so using smaller plates or bowls means you'll serve yourself less, but the meal will still look full to the eye.
Hopefully you found these tips helpful.
Whether you're at home or on the go, managing your portion size is in your capable hands.
See you next time.
The good news is you don’t need measuring cups or scales to get your portions right, you already have a tool at your fingertips: Your hand.
Here’s a simple guide:
These portions are a good guide if you’re watching your weight, but if you have other health or fitness goals, your needs may differ.
You can use this method at home, when meal prepping, or even when eating out, it’s quick, practical and easy to remember.
Portion control isn’t about cutting out foods or feeling restricted. It’s about being mindful of what and how much you eat.
Try these simple habits to support your goals:
Your hands can be one of the most convenient ways to manage portion sizes, helping you stay on track whether you’re eating at home, meal prepping or dining out.
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Our health and wellbeing information is regularly reviewed and maintained by a team of healthcare experts, to ensure its relevancy and accuracy. Everyone's health journey is unique and health outcomes vary from person to person.
This content is not a replacement for personalised and specific medical, healthcare, or other professional advice. If you have concerns about your health, see your doctor or other health professional.
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1 Precision Nutrition. (n.d.). The Hand Portion Guide.
2 Stephanie Kay Nutrition. (n.d.). Portion Size Guide Using Your Hands.
