SP Nutrition: The Palm Method
HERE IS AN EASY WAY TO MEASURE YOUR FOOD USING THE PALM OF YOUR HAND!
HOW DO I MEASURE MY FOOD?
We have found the palm method is a very effective way to measure your food without needing a scale or measuring cups. After all, your hands usually go wherever you go! Your hands also (in general) match your body size. For example a big guy needs more food than a smaller guy - good news is usually their hand size will correlate with their overall body size. This measurement system actually CLOSELY mimics some of the most popular styles of eating out there (like macros, zone, etc) and has been tested to provide almost identical portion sizes WITHOUT complicated apps and measuring.
Here is a simple, yet effective way to measure your food for your body size.
Here is how you will be measuring your meals using your palm...
Your palm determines your protein portions
Your fist determines your veggies
Your cupped hand determines your carb/starch portions
Your thumb determines your fat portions
Serving Sizes For Women - This is for someone that does the daily Street Parking workouts and is looking to lose weight.
1 palm of protein dense foods
1-2 fist of vegetables
1 cupped handful of carb dense foods
1 entire thumb of fat
Post Workout Meal - 20g of protein + small cupped handful of carb dense foods
Serving Sizes For Performance Women OR if you are currently Pregnant - This is for someone that workout for 1+ hours a day and is looking to maintain current body weight.
1.5 palm of protein dense foods
2 fist of vegetables
1.5 cupped handful of carb dense foods
1 entire thumb of fat dense foods
Post Workout Meal - 25g of protein + 1 cupped handful of carb dense foods
Serving Sizes For Breastfeeding Mama’s
1.5 palm of protein dense foods
2 fist of vegetables
1.5 cupped handful of carb dense foods
1.5 entire thumbs of fat
Post Workout Meal - 25g of protein + 1 cupped handful of carb dense foods
Serving Sizes For Men - This is for someone that does the daily Street Parking workouts and is looking to lose weight.
2 palms of protein dense foods
1-2 fists of vegetables
2 cupped handful of carb dense foods
2 entire thumbs of fat
Post Workout Meal - 25g of protein + 1.5 cupped handful of carb dense foods
Serving Sizes For Performance Men - This is for someone that workout for 1+ hours a day and is looking to maintain current body weight.
2.5 palms of protein dense foods
2 fists of vegetables
2.5 cupped handful of carb dense foods
2 entire thumbs of fat
Post Workout Meal - 25g of protein + 2 cupped handful of carb dense foods
What about liquids?
We know liquids are a little harder to measure when using your palm. We encourage you to use measuring cups and spoons that are equal to the size of your hand!
How do I measure eggs?
We know eggs are a little harder to measure when using your palm. However many eggs you can fit in your hand with the shell. You could also use a measuring cup roughly the size of your hand and crack the eggs into it for your serving
How many meals should I be consuming in a day?
We recommend consuming 4 balanced meals and a post workout meal on the days you workout. Feel free to split one meal into two snacks if consuming 4 meals is a lot for you.
What foods should I be eating?
Below is a link to our recommended foods list. If you have any dietary restriction, please feel free to incorporate any foods that work well for you.
CLICK THE NUTRITION ICON BELOW FOR A SHORT VIDEO ON HOW TO USE YOUR PALM TO MEASURE!!!
WHAT IF I HAVE A NUTRITION QUESTION?
The best place to ask a question is on the Street Parking Members or Street Parking Pregnant/Postpartum private FB groups using the hashtag #spnutrition. You can also reach out to the Street Parking Nutrition team at nutrition@streetparking.com