MINDLESS PORTION CONTROL

5 simple habits for better results

We believe in practical and, above all, sustainable nutrition.

Use your hands as a portion guide.

Your body is unique, and your hands can help you measure what you need at each meal.

Lean Proteins

One palm per meal for women, two for men.

Example: chicken, beef, pork, fish, eggs, Greek yogurt

Smart Carbohydrates

One closed fist per meal, two if you train intensely.

Example: rice, oats, quinoa, potatoes, fruits

Fibrous Carbohydrates

Two full fists per meal, at minimum.

Unlimited.

Example: spinach, broccoli, carrots, cauliflower, bell peppers, etc.

Healthy Fats

One thumb per meal for women, two for men.

Example: avocado, nuts, olive oil, peanut butter

Adjust according to your goal

Listen to your body: If you’re still hungry, prioritize more protein and vegetables before adding more carbohydrates.

Eat with intention

• How you eat impacts how much you eat.

• Avoid distractions. Step away from screens.

• Chew slowly to support your digestion.

• Pause and assess your fullness before serving more.

Goal: Eat until you feel satisfied, not full.

Design your plate like an athlete

Each meal should include an appropriate balance of:

Protein + Smart Carbohydrate + Vegetables + Healthy fats

Example of a balanced meal:

Grilled Chicken Breast	1 palm	Lean Protein
Rice	1 fist	Smart Carbohydrates
Steamed Broccoli and Carrots	2 fists	Fibrous Carbohydrates
Avocado	1 thumb	Healthy Fats

Stay in control when eating out

• Ask for sauces and dressings on the side.

• Eat the protein and vegetables first.

• Don’t be afraid to split the portion and save the rest.

Remember: Eating well isn’t about being perfect, but about making smart decisions that align with your life.

At BodyIgnition, we believe in portion control that adapts to you. It’s not about restriction. It’s about nourishing yourself in a way that works for you. Eat with purpose. Fuel your goals. Keep it simple.