Eat Mindfully: How to build a healthy, balanced plate using your hand
Let’s face it: Calorie counting can feel exhausting, rigid, and disconnected from your body’s actual needs. If you’ve ever felt overwhelmed by food tracking apps or struggled to know how much is enough, you’re not alone.
As a holistic coach and nutritionist, I’m here to offer a more grounded, intuitive approach: Build your plate using your hand as a guide. It's a simple, flexible way to nourish your body with just enough, while eating mindfully and staying connected to your internal hunger cues.
Let’s dive into how this works and why it’s so empowering.
Why use your hand as a portion guide?
Your hand is always with you, and its size typically correlates with your body’s needs. It’s a dynamic way to estimate portion sizes that adapts to you — no scales, no spreadsheets, and no calorie calculators required.
It also encourages you to tune in, not zone out. That’s what mindful eating is really about.
The balanced plate formula – Using your hand
This is a general guide for each main meal (lunch and dinner), and it can easily be adapted for snacks or lighter meals.
Protein = 1–2 palm-sized portions
Think: Tofu, tempeh, lentils, beans, eggs, chicken, fish, Greek yogurt.
Aim for 1 palm for lighter meals or smaller appetites, and 2 palms if you're very active or need more fuel.
Vegetables = 2 fist-sized portions
Fill half your plate with a colourful variety: Leafy greens, roasted veg, raw salad, stir-fried peppers, etc.
More fibre = more fullness and satisfaction.
Carbohydrates = 1 cupped-hand portion
Include wholegrains or starchy veg like brown rice, quinoa, sweet potato, pasta, or sourdough bread.
You can increase this to 2 cupped hands if you’ve just trained or need extra energy.
Fats = 1 thumb-sized portion
Healthy fats include olive oil, avocado, nuts, seeds, tahini, or nut butter.
This helps with hormone balance, energy, and satisfaction.
Hydration = Don’t forget your glass of water
Water, herbal tea, or even a homemade smoothie can help round out your meal.
Why it’s not one-size-fits-all
This is a starting point, not a rigid rule. Your unique body deserves a personalised approach. Factors that affect your ideal portion sizes include:
Age
Gender
Height & weight
Fitness level
Daily activity
Hormonal phase (including perimenopause or cycle tracking)
Dietary requirements (e.g., vegan, gluten-free, allergies)
That’s why I never prescribe one “perfect plate” for everyone. Mindful eating is about tuning in, not boxing yourself into someone else's meal plan.
Want personalised guidance?
If you're unsure what your ideal portions look like, how to eat to fuel your lifestyle, or how to transition from calorie counting to intuitive nourishment, I’ve got you.
You can book a 1:1 Deep-Dive Call with me for personalised support with:
Mindful eating habits
Creating satisfying, balanced meals
Nutrition for running, training or hormone support
Overcoming emotional eating or food guilt
👉 Book your Deep-Dive Call here
Bonus: Practise mindful eating daily
Here are a few simple ways to eat more mindfully — no matter what’s on your plate:
Take a few deep breaths before your meal.
Notice the colours, textures and aromas of your food.
Put your fork down between bites.
Check in halfway: Are you still hungry? Satisfied?
Appreciate where your food came from and how it supports you.
Final thoughts
You don’t need apps, scales, or endless tracking to eat well. Your body is already wise and your hand is a gentle guide to help you reconnect with that inner wisdom.
If you're ready to ditch diet rules and build a more intuitive relationship with food, I'm here to walk beside you.
📩 Questions? Reach out or book a call here. I’d love to support your journey.
Sources and Further Reading
While this blog reflects my own professional practice, the hand portion method is widely supported by trusted nutrition experts and organisations, including:
Precision Nutrition – Portion Control Guide
British Nutrition Foundation – Balanced Diet
Harvard Healthy Eating Plate