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Assembly / Owner’s Manual
47
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mufn,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mufn,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
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
47


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