ポーションサイズガイド — ビジュアルハンドポーション
食品スケールがない？問題ありません。手をポータブルな測定ツールとして使いましょう。このガイドでは、直感的な手の比較を使用して、すべての食品群の正確なサービングサイズを提供します。
Fist = 150g cooked veg, 80g oats dry
Palm = 85g protein, 28g nuts
Cupped hand = 80g cooked grains
Thumb = 14g fat / oil
70kgの基準人物に基づいています。体重の重い人は、比例して手やポーションが大きくなります。
🥩 Proteins
🍚 Carbohydrates
🥑 Fats
🥦 Vegetables
🍎 Fruits
よくある質問
What is a serving size?
A serving size is a standardised amount of food used as a reference for nutritional information. It varies by food type and national dietary guidelines. Common references: 85g for protein sources like meat or fish, 80g cooked for grains like rice or pasta, and 150g for vegetables.
How accurate are hand portions?
Hand portions are surprisingly accurate because hand size scales proportionally with body size and caloric needs. Research suggests hand portions typically land within 10–25% of weighed portions for most foods. They're ideal for restaurant meals, travel, or any situation where a scale isn't available.
How many portions should I eat per meal?
A balanced meal typically includes 1 palm of protein, 1 cupped hand of carbohydrates, 1 thumb of fat, and at least 1 fist of vegetables. For weight loss, reduce carbs slightly; for muscle building, increase protein. Adjust based on your activity level and total daily needs.
How does portion control help with weight loss?
Portion control helps manage calorie intake without strict calorie counting. People consistently underestimate portion sizes when eating freely — often by 20–40%. Using hand portions as visual anchors reduces this "calorie creep" and can create a modest deficit over time without feeling overly restrictive.