BOOT CAMP - IF IT'S NOT WORK, IT'S NOT WORKING
Portion Size Estimates
 
 
Here's a fast and simple way to know if you're really eating a single portion.
 
Carbohydrates
 
What it is: As the body's main fuel source, carbohydrates help build energy for the brain and muscles. Carbohydrates include whole grain breads, pastas, brown rice, couscous, quinoa and potatoes.
 
Portion Size:  A fistful is equal to one serving of carbs (this will increase if you’re training intensely).
 
Protein
 
What it is: Protein helps build muscle and maintain the immune system. Protein sources include fish, chicken, turkey and beef.
 
Portion Size:  A palm full is an appropriate portion (this may slightly change with activity level—Goal: 0.8 - 1 gram per pound of body weight per day)
 
Fat
 
What it is: Healthy fats repair cells, help transport and absorb fat-soluble vitamins (A,D,E, and K), and help regulate blood sugar. Healthy fats include olive oil, avocado and nuts.
 
Portion Size: Add in small amounts at each meal and snack (examples: 8 almonds, 1 teaspoon of olive oil, 1 tablespoon of peanut butter, 1/4 avocado are all equal to a single serving)
 
Single Portion Sizes for Breakfast Foods
 
2 eggs or 4 egg whites
3 ounces turkey sausage 
1 slice whole grain bread 
1/2 English muffin
1/2 cup All Bran Cereal
1/2 cup Kashi GO LEAN cereal
3/4 cup Cheerios
1/2 cup oatmeal
1 cup yogurt
1/4 cup low-fat granola
 
Examples of healthy breakfast ideas that are balanced and well portioned:
 
2 slices of toast with 2 eggs
Small apple and 2 turkey sausage patties
1 cup of yogurt with 1/4 cup of low-fat granola
1/2 cup of cereal with 8 ounces of milk and 1/2 a banana
 
Single Portion Sizes for Snack Foods
 
 
1/2 banana
1 small apple
1 cup berries
8 almonds 
1 tablespoon peanut butter
5 whole grain baked crackers
1 Kashi bar
 
Examples of Healthy Snacks that are balanced and well portioned:
 
1 small apple with 1 tablespoon of natural peanut butter
1/2 banana and 8 Almonds
5 whole grain baked crackers and 1 low-fat string cheese
1 cup of raspberries and 1 low-fat string cheese
1 small orange and 2 hard-boiled eggs
1 cup of low-fat yogurt
10 baby carrots, 10 sugar snap peas, and 2 tablespoons of hummus
1 slice of whole grain bread (3 grams or more of fiber) and 1 tablespoon of natural peanut butter
Lara Bar
Myoplex Bar or Shake
 
Single Portion Sizes for Lunch Foods
Salad
 
1/2 cup lettuce
1 cup spinach or arugula
1 cup bell peppers
1 cup carrots
1 cup cucumbers
1/4 slice avocado
3 ounces turkey, fish or chicken
1 teaspoon olive oil
1 slice whole grain bread
3 ounces chicken, turkey or tuna
1 ounce cheese
1/4 slice avocado
1/2 cup lettuce
1 slice tomato
 
Examples of healthy lunches that are balanced and well portioned:
 
Chicken salad: 1 cup of lettuce, 1 cup of spinach, 1/2 cup chopped bell peppers, 1/4 cup shredded carrots, 1/2 cup chopped cucumber, 5 ounces of chicken, 1/4 slice avocado, 1/2 cup garbanzo beans, and 2 teaspoons of olive oil
 
Sandwich: 2 slices of whole grain bread with 4 to 5 ounces of meat, 1 ounce of cheese, 1/4 slice avocado, 1/2 cup lettuce, and 1 large slice of tomato
 
Chicken tacos: 4 small corn tortillas, 2 ounces of taco meat, 1/2 ounce of shredded cheese, 1/4 cup of salsa, and 1/8 slice of avocado
 
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