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50% Leafy Greens
25% Protein
25% Healthy Carbs
Small portion of fruit
Leafy Greens
Protein
Healthy Carbs
Fruit
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3-4 ounces of food = palm of hand or deck of cards
1 cup of food = loose fist or a baseball
1 tablespoon of food = about the size of a poker chip
1/2 cup of food = tight fist or a tennis ball
1 teaspoon of food = about the size of a dice
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Whole wheat English muffin for bagel
Low fat Greek yogurt for sour cream
Tea or ice water with lemon or lime for a soda
Seafood and poultry for red meat
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