---
title: Portion Control for Office Lunches
description: Get a quick guide for portion controlling you are eating on the go.
---

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# [Portion Control for Office Lunches](http://ubeo-516382.hs-sites.com/blog/portion-control-on-business-lunches)

 Written by [Kaeli Warde-Sandoval](http://ubeo-516382.hs-sites.com/blog/author/kaeli-warde-sandoval) | Aug 11, 2017 5:00:00 AM

 

We know that portion control is essential for healthy eating, but who can take a food scale with them when eating out of the office? Restaurants typically serve a lot more than what is considered a healthy portion due to the nature of competition. So, how can you enjoy the benefits of eating out of the office while making sure extra calories don't hit your waistline? 

### ** Portion Control with your Palm**

When you’re on the go and don’t have the opportunity to measure on a scale or by cups, a great way to **portion control your meals is by using your hands****.** The information in the list below came from [Precision Nutrition](http://www.precisionnutrition.com/), a nutritional coaching company. You can find a handy chart on their site [here](http://assets.precisionnutrition.com/wp-content/uploads/2015/10/precision_nutrition_calorie_control_guide_web.png). 

### **Hand Measuring for Men and Women **

Here's a quick list to help you eat healthier portions: 

- ***Proteins (meats, fish, beans, eggs)  *** 
    - Men = 2 palms
    - Women = 1 palm

- ***Vegetables (squash, green beans, all the things your parents forced you to eat)*** 
    - Men = 2 palms
    - Women = 1 palm***  
      *** 
          - Stay away from starchy vegetables like corn, peas and yams (save those for your carb portion)
- ***Carbohydrates (rice, potatoes, breads)*** 
    - Men = 2 palms
    - Women = 1 palm***  
      *** 
          - make sure that you’re taking in good carbs (complex carbs).
          - Instead of white rice choose brown rice, pick whole grains over flour and yams over potatoes
          - keep the sugar content low
- ***Fats (Butter, oils like extra virgin olive oil, coconut oil, avocados, nuts, nut butters and seeds)*** 
    - Men = 2 thumb sized portions
    - Women = 1 thumb sized portion

*****Simply separate the healthy portions on your plate before you eat and commit to only eating those portions. *****

 

### **These are rough guidelines**

Everyone is different. You personally may require larger or smaller portions depending on your daily activities, stature, desire for weight-loss and/or muscle gain. With that said, the guidelines above are a good starting point. 

 

### **You may still feel hungry...just wait**

Lingering hunger*** ***may make you think you are not getting enough to eat. From our hunter-gatherer days, our bodies are geared towards encouraging us to consume more than we need to ensure we survive to our next meal. ***Your feeling of hunger may not subside until 10 to 15 minutes after you have consumed a healthy portion. ***Give it some time. 

 

### **Don't Make it Hard**

Portion control doesn’t have to be difficult. Take this simple method and remove the guilt from office lunch trips!

  

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