Eating well is also a question of quantity. Too little leaves you short; too much brings in surplus energy.

Use your hand as a guide

No scales needed: your hand gives you practical reference points.

• Protein — about the size of your palm.
• Starchy foods — about the size of your closed fist.
• Vegetables — two cupped hands (as much as you like).
• Fats — about the size of your thumb.

Listening to fullness

Eat slowly: the feeling of fullness takes about 20 minutes to register. Putting your fork down between mouthfuls helps you avoid going back for seconds out of habit.

Key takeaway: your hand is a measuring guide you always have with you. Eating slowly helps you respect genuine hunger.