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Assembly / Owner’s Manual
51
Portion Samples:
1 cup = baseball
1/2 cup = lightbulb
1 oz or 2 tbsp
= golf ball
1/4 cup nuts
= Altoids tin
3 oz chicken or meat
= deck of cards
1 medium potato
= computer mouse
1 medium piece of
fruit = tennis ball
1 -1/2 oz cheese
= 3 dice
Portion Size Guide
Each of the items listed are for one serving
MALE FEMALE
PROTEIN
2 eggs
5oz chicken, sh, lean meat, or tofu
2/3 cup beans or lentils*
1 cup greek yogurt*
1.5oz cheese*
1 egg
3oz chicken, sh, or lean meat
1/2 cup beans or lentils*
1/2 cup greek yogurt*
1.5oz cheese*
HEALTHY FAT
2 Tblspn peanut or nut butter*
2 tspn olive, ax, or walnut oil
1/4 cup of nuts
1/3 medium avocado
1 tblspn peanut or nut butter*
1 tspn olive, ax or walnut oil
1/8 cup or 2 tablespoons of nuts (approx.15 almonds)
1/4 medium avocado
SMART CARB
1 cup cooked grains (1/2 cup raw): oats, brown rice,
quinoa, pasta
1 medium sweet or regular potato
2 corn tortillas
1 slice of bread (or 2 light slices equaling 120 calories
or less)
1 english mufn, sandwich thin, or high-ber wrap
1/2 cup cooked (1/4 cup raw) grains
1/2 medium sweet potato or
regular potato
2 corn tortillas
1 slice of bread (or 2 light slices equaling 120 calories or
less)
1 english mufn, sandwich thin, or high-ber wrap
FRUIT
1 medium apple, orange, or pear
1 small banana (length of your hand)
1 cup berries or chopped fruit
1/4 cup dried fruit (fresh or frozen is optimal)
Vegetables* You can have unlimited vegetables except for peas and corn; stick with 1/2 cup serving
2 cups spinach or lettuce = 2 cupped hands
1 cup raw vegetables
1/2 cup cooked vegetables
6oz low sodium vegetable juice
OPTIONAL TREATS
1/2 cup lowfat ice cream
1 small bag of baked potato chips
1oz dark chocolate
4oz of wine or 12oz light beer
3 cups air-popped or light popcorn
* some foods are a combination of protein and carbs or protein and fat
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