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The short answer: Use your hand as a ruler and refine with experience. Consistent estimating is better than inconsistent weighing.
• Palm = 3–4 oz cooked protein
• Fist = ~1 cup (veggies, grains)
• Cupped hand = ~½ cup (rice, oats, nuts)
• Thumb = ~1 Tbsp (oils, nut butter)
Portion estimation improves with repetition. Log now, adjust later if needed.
