Making a Meal That Works: Portions and Serving Sizes That Fit

When putting a meal together there are a few things to take into consideration. 

-First, do we have each of the three macro-nutrients present and accounted for? 

-Second, are they the correct size? 

A) Serving Sizes: 

Vegetables- 1 cup of raw vegetables, cup cooked vegetables, cup vegetable juice, cup of cooked dry beans. 

Fruits- 1 piece of medium fruit(pears, oranges), cup of canned of chopped fruit, cup of fruit juice. 

Breads and Cereals- 1 slice of bread, 1/2 cup of cereal, cup of cooked rice or pasta. 

Protein- 4 ounces of meat, a handful of nuts, 2 tablespoons of natural peanut butter. 

Fats- 1 tablespoon of olive oil, canola oil, or flaxseed oil. 

Dairy- 1 cup of milk, 1 cup of cottage cheese, 1 ounce or 1 slice of cheese. 

                     

B) Meal Portions: 

Breakfast 

Carbohydrates- choose two. 

Protein- choose one or two. 

Fat- choose one. 

Vegetables- choose as many as you want. 

Example- 1/2 cup of oatmeal, 2 egg omelet with spinach and low-fat cheese. 

Lunch or Dinner 

Protein- choose one or two. 

Carbohydrates- choose one or two. 

Vegetables- choose as many as you want. 

Beans and Legumes- choose one. 

Low-Glycemic Fruits- choose one or two. 

Fats- choose 1 

Example- 6 ounces of grilled chicken, cup of black beans, cup of whole wheat pasta, 1 cup of spinach with 1 tablespoon of olive oil. 

Snacks 

Protein- choose one. 

Carbohydrates- choose one. 

Fats- choose one. 

Low-Glycemic Fruits- choose one. 

Examples(each is one snack)- Protein Bar/MRP(2:1 carbs to protein), Protein Shake with a teaspoon of flaxseed oil and blueberries(bedtime), Fruit with Peanut Butter, Low-Fat Yogurt with No Sugar Added and Almonds, Beef Jerky.