Michael Thomas Sunnarborg

Michael Thomas Sunnarborg

Find Michael's blogs syndicated on the following sites:

The Helpful Handful Diet

The Helpful Handful Diet

MichaelSunnarborg / February 23, 2016 Article, Image, Link / Leave a Comment

Part of finding and maintaining better balance is finding simple healthy habits that we can pick up quickly. Some of the most important habits involve our commitment to healthy eating and exercise—two things we should do every day.

Speaking of food, are you bored with your current eating plan? Then here’s something easy, fun, and practical: Try the Helpful Handful Diet.

How does it work? One simple rule: Keep your portion sizes no bigger than your palm or fist. Need an example? Here’s the daily menu from one of my days this week.


1 handful of fresh organic berries
1 cupful of low-fat natural yogurt (small cup)
1 handful of low sugar granola


1 or 2 organic eggs (one for each hand 🙂 )
1 or 2 (small) pieces of lean meat or other protein
1 piece of whole grain toast

1 cup of tea or coffee
1 gigantic glass of filtered water (16 oz +)

Mid-Morning Snack

1 handful of almonds, cashews, or healthy nuts
1 handful of your favorite veggies or fruit
1 gigantic glass of filtered water (16 oz +)


The Wrap Sandwich:
1 hand-sized low-carb pita or wheat tortilla
1 thumb-sized smear of guacamole (for moisture)
1 or 2 palm-sized pieces of lean meat (thin)
1 hand-sized slice of low-fat cheese
A handful of organic greens

On the side:
1 handful of cut fresh organic veggies, OR
1 hand-sized organic fruit
1 handful of organic corn chips or other crunch
1 gigantic glass of filtered water (16oz +)

Mid-Afternoon Snack

1 handful of almonds, cashews, or healthy nuts
1 cheese stick or cupful of low-fat natural yogurt (small cup)
1 handful of your favorite veggies or fruit
1 gigantic glass of filtered water (16 oz +) and/or hot tea


1 fist-sized portion of chicken, lean fish, meat, or other protein
1 hand-sized portion of fresh, rich-colored vegetable
1 fist-sized portion of potato, rice, or favorite healthy carb
1 gigantic glass of filtered water (16 oz +)


1 cupful of your favorite dessert (ice cream, pudding, etc), OR
1 palm-sized cookie, piece of pie, cake, or other sweet snack, OR
1 handful of your favorite sweet treat (chocolate chips, bite-sized candies, etc)

Notice how each time you start focusing on keeping your portion sizes modest, you start reducing calories while still getting to eat a variety of foods, yet not be hungry. In a short amount of time, your hunger will subside, your body will adjust, and you will start feeling satisfied with less.

And don’t forget to move. It’s eating + exercise that = full body wellness.

Give it a try, and you might find yourself feeling hopeful about following the handful!

To Our Better Balance,

Michael Thomas Sunnarborg

Michael is a professional speaker, best-selling author, and life transition coach, helping people find better balance and happiness in life—especially during transitions. You can follow Michael on Facebook and Twitter, or learn more at michaelsunnarborg.com

Need more tips for finding better balance? Then visit michaelsunnarborg.com/books and find support for all areas of your life, work, and relationships.

Image: Reductress.com




All content is copyright © Michael Thomas Sunnarborg. All rights reserved. Original content may be shared via links through email and social media—or shared as "fair use" as either brief quotations or in a review—but otherwise may not be duplicated or copied in any other form without expressed written permission from author.

2 thoughts on “The Helpful Handful Diet”

  1. Rena Brown says:

    This is amazing, I read it and the first thing that came in my mind was that you covered this topic from every angle. This is the best thing I love about this article. The other thing is your style of writing and the point about everything in a small portion of handful size. I have lost weight earlier and I was looking for inspiration to lose a few more pounds, reading this genius hack of keeping a small portion of handful kind of measure is great, I will give it a try. Thanks for sharing 🙂

  2. Hi, Michael. I must amazing diet idea. You have put a lot of good thing together. This diet looks perfect for me. I’m going to try it for sure.

    Thanks for sharing!!!

Leave a Reply

Your email address will not be published. Required fields are marked *