If you’re trying to improve your health, lose weight or just learn what a balanced meal looks like, you’ve come to the right place.

Do you have a hand on the end of your arm? You’re in luck! Even if you don’t you’ve probably seen one and that’s good enough!

Here’s how to use your hand to build a meal that has a balanced portion of protein, carbohydrates (both starchy carbs and non-starchy carbs and fat) without weighing and measuring the ingredients.