PORTION SIZES?

CARBS

A serving of cooked carbohydrates is typically measured in grams, as it is a unit of weight. The visual appearance of one serving can vary depending on the type of carbohydrate, its density, and how it's prepared. Here are some common sources of cooked carbohydrates and their approximate serving sizes:

1. Cooked Rice or Pasta:

• One serving is typically around 1/2 to 1 cup, which is about 90 to 200 grams, depending on the type of rice or pasta.

1. Quinoa or Bulgur:

• One serving is approximately 1/2 to 1 cup, equivalent to about 90 to 200 grams.

1. Sweet Potatoes:

• A serving of sweet potatoes is usually around 1/2 to 1 medium-sized sweet potato, which is approximately 100 to 200 grams.

1. Legumes (e.g., Lentils, Chickpeas):

• One serving of cooked legumes is generally about 1/2 to 3/4 cup, equivalent to approximately 90 to 135 grams.

1. Oats:

• A serving of cooked oats is typically around 1/2 to 1 cup, which is about 40 to 80 grams.

FATS

A serving of fats is typically measured in grams or tablespoons, as fats are a concentrated source of calories. Here are examples of common sources of fats and their approximate serving sizes:

1. Avocado:

• One serving of avocado is about one-third to one-half of a medium-sized avocado, which is roughly 50 to 75 grams.

1. Nuts (e.g., Almonds, Walnuts):

• A serving of nuts is usually around 28 grams, equivalent to about a small handful.

1. Nut Butter (e.g., Peanut Butter, Almond Butter):

• A serving of nut butter is typically 1 to 2 tablespoons, which is about 16 to 32 grams.

1. Olive Oil:

• One serving of olive oil is roughly 1 tablespoon, equivalent to about 14 grams.

1. Cheese:

• A serving of cheese is commonly around 1 ounce (28 grams), roughly the size of a pair of dice.

It's important to note that while fats are an essential part of a balanced diet, they are calorie-dense. Monitoring portion sizes is crucial, especially if you are managing your caloric intake or following specific dietary guidelines

PROTEIN

A serving of protein is typically measured in grams, and the visual appearance can vary based on the source of protein. Here are examples of common protein sources and their approximate serving sizes:

1. Chicken Breast:

• A serving of chicken breast is typically around 3 to 4 ounces, which is approximately 85 to 113 grams.

1. Salmon:

• One serving of salmon is usually about 3 to 4 ounces, equivalent to approximately 85 to 113 grams.

1. Eggs:

• One large egg is considered a single serving of protein, weighing about 50 grams.

1. Greek Yogurt:

• A serving of Greek yogurt is often about 6 to 8 ounces, equivalent to approximately 170 to 227 grams.

1. Tofu:

• A serving of tofu is typically around 3 to 4 ounces, which is approximately 85 to 113 grams.

1. Beans (e.g., Black Beans, Chickpeas):

• One serving of cooked beans is generally about 1/2 to 3/4 cup, equivalent to approximately 90 to 135 grams.

It's important to note that individual protein needs can vary based on factors such as age, sex, activity level, and overall health.

Side note: for the ladies taking part in most of my calorie cut program you will see 140g weighed uncooked lean meats, yes this is a little more than a serve which is what we want for you ladies because you are exercising!