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Assembly / Owner’s Manual
44
FXS EDVHEDOO
FXS OLJKWEXOE
R]RUWEVS
= golf ball
FXSQXWV
$OWRLGVWLQ
R]FKLFNHQRUPHDW
GHFNRIFDUGV
1 medium potato
FRPSXWHUPRXVH
1 medium piece of
IUXLW WHQQLVEDOO
R]FKHHVH
= 3 dice
Portion Size Guide
(DFKRIWKHLWHPVOLVWHGDUHIRURQHVHUYLQJ
MALE FEMALE
PROTEIN
2 eggs
R]FKLFNHQ¿VKOHDQPHDWRUWRIX
FXSEHDQVRUOHQWLOV
1 cup greek yogurt*
1.5oz cheese*
1 egg
R]FKLFNHQ¿VKRUOHDQPHDW
FXSEHDQVRUOHQWLOV
FXSJUHHN\RJXUW
1.5oz cheese*
HEALTHY FAT
7EOVSQSHDQXWRUQXWEXWWHU
WVSQROLYHÀD[RUZDOQXWRLO
FXSRIQXWV
PHGLXPDYRFDGR
1 tblspn peanut or nut butter*
WVSQROLYHÀD[RUZDOQXWRLO
FXSRUWDEOHVSRRQVRIQXWVDSSUR[DOPRQGV
PHGLXPDYRFDGR
SMART CARB
FXSFRRNHGJUDLQVFXSUDZRDWVEURZQULFH
quinoa, pasta
1 medium sweet or regular potato
2 corn tortillas
1 slice of bread (or 2 light slices equaling 120 calories
RUOHVV
HQJOLVKPXI¿QVDQGZLFKWKLQRUKLJK¿EHUZUDS
FXSFRRNHGFXSUDZJUDLQV
PHGLXPVZHHWSRWDWRRU
regular potato
2 corn tortillas
1 slice of bread (or 2 light slices equaling 120 calories or
OHVV
HQJOLVKPXI¿QVDQGZLFKWKLQRUKLJK¿EHUZUDS
FRUIT
1 medium apple, orange, or pear
VPDOOEDQDQDOHQJWKRI\RXUKDQG
1 cup berries or chopped fruit
FXSGULHGIUXLWIUHVKRUIUR]HQLVRSWLPDO
9HJHWDEOHV<RXFDQKDYHXQOLPLWHGYHJHWDEOHVH[FHSWIRUSHDVDQGFRUQVWLFNZLWKFXSVHUYLQJ
FXSVVSLQDFKRUOHWWXFH FXSSHGKDQGV
1 cup raw vegetables
FXSFRRNHGYHJHWDEOHV
6oz low sodium vegetable juice
OPTIONAL TREATS
FXSORZIDWLFHFUHDP
1 small bag of baked potato chips
1oz dark chocolate
4oz of wine or 12oz light beer
FXSVDLUSRSSHGRUOLJKWSRSFRUQ
VRPHIRRGVDUHDFRPELQDWLRQRISURWHLQDQGFDUEVRUSURWHLQDQGIDW
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