A hand knows how much to eat for three meals a day.

We have always advocated for "appropriate" eating, not overeating. But this "appropriate" amount is really hard to grasp. How much should you eat to stay nourished without overeating? Here's a trick to measure with your hands!

1. Whole Grains: One Fist

Whole grains are more beneficial to the body than refined grains. Generally, it's recommended that whole grains make up about 1/3 of your total staple food intake, roughly 250-400 grams. If you measure by hand, it's about one fistful of grains or tubers.

Rose

2. Vegetables: One Fist + One Large Handful

A healthy diet requires plenty of vegetables. It's best to consume 300-500 grams of vegetables daily, equivalent to one fistful of root vegetables and one large handful of leafy greens, and it's best to have a rich variety.

Mini Vegetable Star Cookies

3. Fruit: One Handful

In addition to vegetables, fruit is also something to eat more of daily, with a quantity of at least 200-400 grams. This is about the size of one medium apple or one handful of berries.

Yogurt Fruit Salad

4. Fish and Meat: One Palm

Many people can't live without meat, but unfortunately, for a healthy diet, red meat intake should be controlled to 50-75 grams, which is about the size of one palm. The weekly intake should not exceed 500 grams.

Of course, in addition to red meat, you can also eat some seafood like fish and shrimp, with a quantity of about 50-100 grams, which is also about the size of one palm.

Squirrel Fish

5. Nuts: One Palm

Nuts and plant seeds are excellent snacks that can increase satiety and are rich in heart-healthy unsaturated fatty acids.

However, nuts and plant seeds are high in calories, and daily intake should be controlled to within 30 grams, about the size of one palm.

Nut Cake

6. Cheese: Two Thumbs

Cheese has a rich, mellow flavor and provides nutrients like calcium to the body. However, due to its high calorie and fat content, daily intake should be controlled to the size of two thumbs, varying by person, but around 25-30 grams.

Cheddar Cheese Cookies