Specifications

Assembly / Owner’s Manual
49
1cup=baseball
1/2cup=lightbulb
1ozor2tbsp
=golfball
1/4cupnuts
=Altoidstin
3ozchickenormeat
=deckofcards
1mediumpotato
=computermouse
1mediumpieceof
fruit=tennisball
1-1/2ozcheese
=3dice
Portion Size Guide
Each of the items listed are for one serving
MALE FEMALE
PROTEIN
2 eggs
5ozchicken,sh,leanmeat,ortofu
2/3 cup beans or lentils*
1 cup greek yogurt*
1.5ozcheese*
1 egg
3ozchicken,sh,orleanmeat
1/2 cup beans or lentils*
1/2 cup greek yogurt*
1.5ozcheese*
HEALTHY FAT
2 Tblspn peanut or nut butter*
2tspnolive,ax,orwalnutoil
1/4 cup of nuts
1/3 medium avocado
1 tblspn peanut or nut butter*
1tspnolive,axorwalnutoil
1/8cupor2tablespoonsofnuts(approx.15almonds)
1/4 medium avocado
SMART CARB
1 cup cooked grains (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
1/2 cup cooked (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)
1 cup berries or chopped fruit
1/4 cup dried fruit (fresh or frozen is optimal)
Vegetables*Youcanhaveunlimitedvegetablesexceptforpeasandcorn;stickwith1/2cupserving
2 cups spinach or lettuce = 2 cupped hands
1 cup raw vegetables
1/2 cup cooked vegetables
6oz low sodium vegetable juice
OPTIONAL TREATS
1/2 cup lowfat ice cream
1 small bag of baked potato chips
1oz dark chocolate
4oz of wine or 12oz light beer
3 cups air-popped or light popcorn
* some foods are a combination of protein and carbs or protein and fat