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)