how to control your diet and daily food intake using the hand-size principle

Use your palm to measure protein: meat, fish, poultry, eggs, cheese, and seafood. If you’re eating properly, the amount of protein you consume should fit the diameter and width of your palm. Men can use their palms (4) to measure the daily intake of protein, and for women, it’s three (3) palms.

Use your thumb to measure fat: cheeses, chocolate, seeds, vegetable, and animal fats. If you’re eating properly, the amount of fat you consume should be about the size of your thumb. For men, the daily intake of fat is about four of their thumbs (4), and for women, it’s three of their thumbs (4).
Eating the appropriate amount of fat is crucial to supporting the body’s immune and nervous system and generating sufficient sex hormones.

Use your hand to measure carbohydrates: bread, grains, and pasta, nuts and legumes, starchy vegetables, and fruits. If you’re eating properly, the number of carbohydrates you consume should equal what you can grab with a handful. For men, the daily intake of fiber is about four of their fists (4), and for women, it’s three and a half of their fists (3.5).
Eating the appropriate amount of carbohydrates improves physical and mental activity and strengthens muscles.

Use your fist to measure fiber: fruits and vegetables. If you’re eating properly, the amount of fiber you consume should be about the size of your fist. For men, the daily intake of fiber is about four (4) fists, and for women, it’s three and a half (3.5) fists.
Eating the appropriate amount of fiber helps the body reduce cholesterol and the risk of gastrointestinal cancer.