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7/24/06

Portion Sizes

for Weight Control

Carbohydrates (grains, fruits, and beggies)

Bread

1 slice

Bagel

1/2 medium

English muff

1/2

Muffin

small

Pasta

1/2 cup

Rice

1/2 cup

Cereal

1oz

Cooked cereal

1/2 cup cooked

Raw fruit

1 medium

Canned fruit

1/2 cup

Juice

3/4 cup

Dried fruit

1/4 cup

Proteins (Meats, Dairy, and Nuts)

Turkey

3oz

Chicken

3oz

Fish

3oz

Lean red meat

3oz

Milk, non-fat

1 cup

Yogurt, low fat

1 cup

Fats and Oils

(Use all these sparingly, but focus on the monounsaturated liquids like Olive oil, Canola oil, or

Peanut oil.)

Oil

Butter

(Be sure to use Trans Fatty Acid-Free Products)

10:42 AM

Page 24

O w n e r 's Manual

Raw, leafy veggies

1 cup

Raw, chopped veggies

1/2 cup

Cooked veggies

1/2 cup

Hard Cheese

Processed Cheese

2oz

Raw nuts

? cup

Margarine

Fat Free Spreads

O w n e r 's Manual

A B - AWAY PRO'S

H E A LTHY FOOD

C H O I C E S

These are the foods I recommend choosing when planning our day. They are the

highly nutritional and fat burning foods. I suggest eating healthy meals form this chart six

days out of the week and on the 7th day, give yourself a free day, eat what you want with in

reason. You've got to live a little right? Do still pay attention to your portions please!!!

PROTEINS

CARBOHYDRATES

VEGGIES

Egg whites/

Whole wheat bread

Green beans

Substitute

Skim-no fat milk

Whole wheat pita

Broccoli

Low/no fat

Wheat, grain bagel

Asparagus

Cottage cheese

Chicken breast

Wheat English muff

Carrots

Turkey breast

Brown steamed rice

Cucumber

Tenderloin beef

Grapes

Lettuce

Halibut

Cantaloupe

Mushrooms

Salmon

Banana

Tomato

Swordfish

Apple

Spinach

Lobster

Orange

Peas

Crab

Strawberries

Onion

Red snapper

Oatmeal

Cabbage

Shrimp

Non fat yogurt

Celery

Haddock

Pasta

Brussels sprouts

Orange rufy

Beans

Zucchini

Tuna (white)

Potato

Soybeans

GOOD FATS

Mono-unsaturated fats

Canola oil

Olive oil

Peanut oil

Avocado

Fat free spreads

All natural

peanut butter

Almonds

Flax seed oil