Portion Planner - Hannah Help Me
Portion Planner
Protein (approx. 75 calories)
1 oz. of lean meat (no skin, not breaded or fried) 1/4 cup low-fat cottage or ricotta cheese 1 oz. low fat solid cheese 1.5 oz non-fat cheese 1 egg 1/4 cup canned tuna or salmon 1/2 cup tofu or soy meat product 1/2 cup cooked beans or peas 4 Tbsp parmesan or romano cheese 1 Tbsp. peanut butter or 1 oz. nuts
Starch (approx. 80 calories)
3 cups air-popped popcorn 1 slice bread or 2 thin pieces of lo-cal bread 1/2 cup cooked cereal or plain dry cereal 1 small dinner roll or biscuit 1 (6”) tortilla 1 taco shell (also count one fat) 2 small (4”) bread sticks 1/2 cup corn or medium corn on the cob 1/2 bagel, English muffin, pita, hot dog or hamburger bun 4 crackers 1/2 cup cooked potatoes, winter squash, rice, pasta or other grain 1 Tbsp. dry breadcrumbs or croutons 1/2 cup cooked 2 rice cakes 1 (small) potato 1 oz. pretzels or low-fat chips
Dairy (approx. 90 calories)
1 cup soy milk (also count 1 fat) 1 cup light soy milk 1 cup plain yogurt (count 1 fruit if flavored)
Veggies (approx. 25 calories)
1 cup raw or 1/2 cup cooked of all veggies 1 cup raw vegetable juice
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Fruit (approx. 60 calories)
1 small apple, peach, orange, nectarine, kiwi, or pear 1 small or 1/2 large banana 12 grapes or cherries 2 figs, plums, or tangerines 3 dates or prunes 4 apricots, apple rings 1/4 cup dried fruit 1 cup melon 1/2 grapefruit, mango, or papaya 1 cup berries or raw pineapple 1/2 cup fresh fruit juice 1 Tbsp. sweetener, such as honey, sugar, syrup, or jelly
Fat (approx. 45 calories)
8 nuts 1/8 avocado 3 Tbsp. light sour cream 2 Tbsp. light salad dressing 2 Tbsp. light cream cheese 1 Tbsp. mayonnaise 1 Tbsp. whipped cream 2 tsp. no trans-fat margarine 1 tsp. vegetable oil 8 black olives or 10 green olives 2 tsp. tahini or peanut butter 4 oz. light beer 2 oz. wine
Muncher (approx. 30 calories)
1 rice cake 6 frozen grapes 1 juice spritzer (1/4 cup fruit juice and mineral water) 1 cup herbal tea with 1 tsp. raw honey 1 dill pickle 1 fortune cookie 1 cup air-popped popcorn 1 100% frozen fruit bar 2 tsp. 100% fruit jelly 1 tsp. peanut butter on a celery stick 2 Tbsp. soy cream cheese 1 cup of mixed raw veggies
Protein (approx. 75 calories)
1 oz. of lean meat (no skin, not breaded or fried) 1/4 cup low-fat cottage or ricotta cheese 1 oz. low fat solid cheese 1.5 oz non-fat cheese 1 egg 1/4 cup canned tuna or salmon 1/2 cup tofu or soy meat product 1/2 cup cooked beans or peas 4 Tbsp parmesan or romano cheese 1 Tbsp. peanut butter or 1 oz. nuts
Starch (approx. 80 calories)
3 cups air-popped popcorn 1 slice bread or 2 thin pieces of lo-cal bread 1/2 cup cooked cereal or plain dry cereal 1 small dinner roll or biscuit 1 (6”) tortilla 1 taco shell (also count one fat) 2 small (4”) bread sticks 1/2 cup corn or medium corn on the cob 1/2 bagel, English muffin, pita, hot dog or hamburger bun 4 crackers 1/2 cup cooked potatoes, winter squash, rice, pasta or other grain 1 Tbsp. dry breadcrumbs or croutons 1/2 cup cooked 2 rice cakes 1 (small) potato 1 oz. pretzels or low-fat chips
Dairy (approx. 90 calories)
1 cup soy milk (also count 1 fat) 1 cup light soy milk 1 cup plain yogurt (count 1 fruit if flavored)
Veggies (approx. 25 calories)
1 cup raw or 1/2 cup cooked of all veggies 1 cup raw vegetable juice
© Keeley Media, LLC
Fruit (approx. 60 calories)
1 small apple, peach, orange, nectarine, kiwi, or pear 1 small or 1/2 large banana 12 grapes or cherries 2 figs, plums, or tangerines 3 dates or prunes 4 apricots, apple rings 1/4 cup dried fruit 1 cup melon 1/2 grapefruit, mango, or papaya 1 cup berries or raw pineapple 1/2 cup fresh fruit juice 1 Tbsp. sweetener, such as honey, sugar, syrup, or jelly
Fat (approx. 45 calories)
8 nuts 1/8 avocado 3 Tbsp. light sour cream 2 Tbsp. light salad dressing 2 Tbsp. light cream cheese 1 Tbsp. mayonnaise 1 Tbsp. whipped cream 2 tsp. no trans-fat margarine 1 tsp. vegetable oil 8 black olives or 10 green olives 2 tsp. tahini or peanut butter 4 oz. light beer 2 oz. wine
Muncher (approx. 30 calories)
1 rice cake 6 frozen grapes 1 juice spritzer (1/4 cup fruit juice and mineral water) 1 cup herbal tea with 1 tsp. raw honey 1 dill pickle 1 fortune cookie 1 cup air-popped popcorn 1 100% frozen fruit bar 2 tsp. 100% fruit jelly 1 tsp. peanut butter on a celery stick 2 Tbsp. soy cream cheese 1 cup of mixed raw veggies
