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Assembly / Owner’s Manual
55
237ml (1 cup) = baseball
118ml (1/2 cup) = lightbulb
30ml (2 tblspn)
= golf ball
59ml (1/4 cup) nuts
= Altoids tin
85g (3oz) chicken or meat
= deck of cards
1 medium potato
= computer mouse
1 medium piece of fruit =
tennis ball
28g (1oz) cheese
= 3 dice
Portion Size Guide
Each of the items listed are for one serving
MALE FEMALE
PROTEIN
2 eggs
142g (5oz) chicken, sh, lean meat, or tofu
158ml (2/3 cup) beans or lentils*
237ml (1 cup) greek yogurt*
42.5g (1.5oz) cheese*
1 egg
85g (3oz) chicken, sh, or lean meat
118ml (1/2 cup) beans or lentils*
118ml (1/2 cup) greek yogurt*
42.5g (1.5oz) cheese*
HEALTHY FAT
30ml (2 tblspn) peanut or nut butter*
10ml (2 tspn) olive, ax, or walnut oil
59ml (1/4 cup) of nuts
1/3 medium avocado
15ml (1 tblspn) peanut or nut butter*
5ml (1 tspn) olive, ax or walnut oil
30ml (1/8 cup) or 30ml (2 tblspn) of nuts (approx.15
almonds)
1/4 medium avocado
SMART CARB
237ml (1 cup) cooked grains (59ml / 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
118ml (1/2 cup) cooked (59ml / 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)
237ml (1 cup) berries or chopped fruit
59ml (1/4 cup) dried fruit (fresh or frozen is optimal)
Vegetables* You can have unlimited vegetables except for peas and corn; stick with 118ml (1/2 cup) serving
473ml (2 cups) spinach or lettuce = 2 cupped hands
237ml (1 cup) raw vegetables
118ml (1/2 cup) cooked vegetables
177ml (6oz) low sodium vegetable juice
OPTIONAL TREATS
118ml (1/2 cup) lowfat ice cream
1 small bag of baked potato chips
28g (1oz) dark chocolate
118ml (4oz) of wine or 355ml (12oz) light beer
710ml (3 cups) air-popped or light popcorn
* some foods are a combination of protein and carbs or protein and fat
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