What counts as 1 serving?
from the Food Portioning Guide
Protein
- 4–6 oz cooked lean meat, fish or poultry (deck of cards → fist)
- ½ serving: 1–2 eggs, 4 oz tofu, 1–2 scoops protein powder, ½ cup Greek yogurt / cottage cheese
- 1 cup beans = ½ protein + 1 starch
Veggies
- 6 oz raw or 4 oz cooked (most veg)
- 3 cups leafy greens · 2 cups spinach/kale
- ½ cup tomato sauce or salsa
Fruit
- 1 small apple, banana or orange · 2 small apricots/plums
- 1 cup berries · 1½ cups melon · ¾ cup grapes
- 2 Tbsp dried fruit · ½ cup 100% juice
Dairy
- 1 cup skim/1% or unsweetened non-dairy milk
- 6 oz low-fat Greek or Icelandic yogurt
- 1 oz (1 slice) low-fat cheese
Starch
- ½ cup cooked grains, rice, pasta, beans or potato
- 1 slice whole-grain bread · ½ bagel/bun · 6" tortilla
- 3 cups air-popped popcorn · 2 small rice cakes
Fat
- 1 tsp oil, butter or mayo
- 1 Tbsp nuts, seeds, nut butter or dressing
- ¼ avocado · 10 olives · 1 slice bacon
Condiments (ketchup, BBQ sauce, honey, etc.) are listed per 1 Tbsp in the guide; mustard, vinegar, lemon/lime, horseradish, cooking spray and low-sodium broth are unlimited. Condiments aren't tracked in this app.
