Easy Measuring for Healthy Portion Sizes

strawberries in hands

You’ve received your test results and recommendations, and it’s a new day! 

We’ve put together a series of “toolbelt” articles to help you quickly and easily dig right in and begin implementing your results. Changing the way you eat can be challenging, and we want to ensure you have all the tools you need to start (or continue) on your personal health journey. To read the other articles in this series, please visit the additional links below.

One aspect of eating healthy is not only what you eat, but how much you eat. Almonds, cashews or pumpkin seeds may be Superfoods for you on your Viome Recommendations list, but how much do you need to eat to get the benefits, yet not consume too many calories? One cup (8 ounces) of nuts can have around 56 grams of fat! And if you’ve ever sat next to a bowl of nuts while you’re hungry, you know how easily you can eat that entire bowl.

In the “Nutrition” tab of your Viome app, you’ll see your lists of foods, ranging from Superfoods and Enjoy foods, to Avoid and Minimize foods. You’ll of course want to eat as many Superfoods and Enjoy foods as possible (while steering clear of those Avoids and Minimize). But the next question is probably, “Well, how much of these foods should I eat?"

On your home screen, above your Health Scores, you'll see a "Your Nutrition Plan" list where we’ve recommended a specific number of servings per day for each food group for you.

Your nutrition plan screenshot

Additionally, each of your foods has an individual serving size recommendation. Just click or tap on the food to view. But - how do you know what 1 cup of pineapple looks like?


The most accurate way to get the correct healthy portion sizes of different foods is to measure. A small digital kitchen scale, measuring cups, measuring spoons all work very well to give you the right amounts for your different food groups.

But, if you’re eating out, in a hurry, getting takeout, or just are not into getting complicated with scales and measuring cups, you can use your eyes, and your hand.

High Protein Foods:
Usually, a portion size of protein (meat, poultry, tofu) is around 3-4 ounces. Use the area of the palm of your hand to visualize how large your piece of protein should be.

Vegetables and Fruit:
Fresh vegetables and fruit portions are traditionally larger than proteins, usually 1 cup. Use your whole fist to measure out your fruits, vegetables and salads.

High Carb Foods:
Grains like rice, bulgur and quinoa should be kept around ½ cup, which is about a rounded handful (also visually, think about your grains filling a cupcake liner for a ½ cup).

High Fat Foods:
Foods such as nut butters, salad dressing, hard cheese, oil, butter, nuts and sour cream are highly concentrated sources of fat and calories, and you only need about 1-2 Tablespoons to satisfy a portion amount. Using your thumb as a gauge to measure out these foods should give you the correct amount for your meals. 

When using smaller amounts of fats, such as a little ghee for your toast, you can use your fingertip as a measuring size, which should give you about 1 teaspoon.

Let your hands be your guide
Using this method of visually measuring should help keep you on track with not only the foods, but the portion sizes your body and microbiome needs. 

Additional Getting Started “Toolbelt” Articles:
Meal Prep 101: Easy Meal Prepping for Success
Tips for Eating Healthy While Traveling
Exercise in Just 10 Minutes with HIIT

The information on the Viome website is provided for informational purposes only and with the understanding that Viome is not engaged in rendering medical advice or recommendations. Viome provides this educational information to share the exciting developments being reported in the scientific literature about the human microbiome and your health. Viome products are not intended to diagnose, treat, or prevent any disease.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.