fitnaturally’s portion size guide

fitnaturally's portion size guide

Instead of living with the bore of weighing food, counting points or calories and tapping everything you eat into a phone you can use nature’s custom-designed tool – your hands!

Hands are nature’s tools

Hands tend to come in bespoke sizes, proportional to the rest of the body. So a smaller person usually has hands to suit, and a taller person likewise.

Using them as a gauge for food portions can be a great starting point for serving yourself the amount of food your body needs. But of course it’s just a starting point, the gold standard of how much to eat is how hungry and full you are. Those innate senses that we’ve developed over thousands of years are the best tools ever.

fitnaturally’s hunger and fullness scale

So start with these handy portions but remember they are just a starting point, adjust how much you eat by listening to your body and by seeing what it does and how it feels.


We all eat too much sometimes, and it’s lovely 🙂 It’s if regular overeating is affecting your health that you may want to work on your intuitive eating.

Happy eating!

fitnaturally’s handy portion guide

Updated January 2020 with a refreshed visual style and new vegan version.

The guide shows you daily portion sizes and servings for everything apart from meat, poultry and fish, where weekly servings are shown.

fitnaturally’s handy portion guide (PDF)

fitnaturally’s handy portion guide for vegans (PDF)

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