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A sustainable, balanced diet is rooted in correct portioning. To make things simple, we have organized your daily servings by food groups and specific portion sizes. To create a diverse, well-balanced routine,

swap different food items within the same food group!

PROTEIN: Animal proteins like meat, fish and poultry in 113g or 170g portions*.Plant-based options like tofu, beans, and lentils in 227g portions.........……………………………… 2

VEGETABLES: Low-carbohydrate veggies like tomatoes, salad greens, and morein 170g raw and 113g cooked portion sizes………………………………………………………………………… 7

FRUIT: Whole pieces of fruit in 170g portions, juices in 113g servings, anddried fruit in 40g increments.....…………………………………………………………………………………………. 6

STARCH: Fiber-rich whole grains, starchy vegetables, beans, and lentils in 1 slice or 113g portions..………………………………………………………………………………………………...... 8

DAIRY: Milk and Greek yogurt in 227g portions, andcheese in 28g measurements…………………………………………………………………………………………….. 9

FAT: Heart healthy nuts seeds, and nut butters in 14g servings,unsaturated oils in 4g servings....……………………………………………………………………………………… 10

CONDIMENTS: Ketchup, mustard, BBQ sauce, soy sauce and other condiments in 14g servings…....……………………………………………………………………………………….. 11

Serving sizes are based upon recommendations by the US Diabetic Exchange system. OnPoint professionals have altered serving sizes in some instances to align with our methodology and weight loss process.

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P R O T E I N

R E C O M M E N D E D F O O D O P T I O N S

POULTRY Chicken and Turkey: White, skinless breast meatGround breast meat (99% lean)

FISH White Fish: Halibut, Tilapia, Cod, Flounder, Haddock, Halibut, TroutTuna

GAME Duck, Pheasant, Venison, Buffalo

Very Lean MeatsConsume 5-7 days per week

Your nutritionist will determine which portion size is appropriate

N U T R I T I O N P E R 1 P R O T E I N S E R V I N G :

PORTION SIZE PROTEIN FAT CALORIES

113g (cooked) 28g 0-5g ~140

170g (cooked) 42g 0-6g ~220

A 4 oz portion of cooked protein breast is the size of a deck of cards

A 6 oz portion of cooked protein is the size of a fist 2

P R O T E I N

R E C O M M E N D E D F O O D O P T I O N S

POULTRY Chicken and Turkey: White Meat with Skin, Dark Meat Without Skin

BEEF Steak: Sirloin, T-Bone, Porter House, FlankRoast: Rib, Chuck, RumpVeal: Lean Chop, RoastGround Beef: 90% lean or above

PORK Ham, Canadian Bacon, Tenderloin

LAMB Roast, Chop, Leg

FISH Salmon, Catfish, Herring, Oysters, Canned TunaShellfish

GAME Goose (no skin), Rabbit

PROCESSED MEATS Deli Meat: Chicken, Turkey, Roast Beef, Ham, Pastrami, Brisket, Pancetta, ProsciuttoHot DogsSausage: Chicken or Turkey

Lean MeatsConsume 1-3 days per week

Your nutritionist will determine which portion size is appropriate

N U T R I T I O N P E R 1 P R O T E I N S E R V I N G :

PORTION SIZE PROTEIN FAT CALORIES

113g (cooked) 28g 12g ~220

170g (cooked) 42g 18g ~330

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P R O T E I N

R E C O M M E N D E D F O O D O P T I O N S

POULTRY Chicken and Turkey: Dark meat with skin

BEEF Ground Beef (85% lean or less), Burgers, Meat Loaf, Prime RibVeal: Unbreaded Cutlet

PORK Chops, Loin, Boston Butts, Cutlets

LAMB Rib, Ground

Medium Fat MeatsConsume 1 day or less per week

Your nutritionist will determine which portion size is appropriate

N U T R I T I O N P E R 1 P R O T E I N S E R V I N G :

PORTION SIZE PROTEIN FAT CALORIES

113g (cooked) 28g 20g ~290

170g (cooked) 42g 30g ~440

A 4 oz burger patty is the size of a hockey puck

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P R O T E I N

R E C O M M E N D E D F O O D O P T I O N S

V E G A N & V E G E T A R I A N O P T I O N S

F O O D P O R T I O N C O N V E R S I O N

BEANS/LENTILS/LEGUMES 227g ½ Protein + 1 Starch

VEGGIE BURGER 1 ½ Protein

HUMMUS 113g/170g ½ Protein + 2 Fats

NUTS 113g/170g ½ Protein + 2 Fats

TOFU/TEMPEH/SEITAN 113g/170g ½ Protein

V E G E T A R I A N & A N I M A L O P T I O N S

JERKY: Beef, Epic Bar, Turkey 57g ½ Protein

DAIRY: Ricotta CheeseCottage CheesePlain Greek Yogurt(Part skim, or low fat)

64g ½ Protein

PROTEIN POWDER* 1-2 scoop ½ Protein

PROTEIN BAR: RX, OATMega, Luna Protein, Clif Builder, Aloha, Redd Bar

1 bar ½ Protein + 1 Fat + 1 Starch

EGGS * 1 -2 eggs2-4 egg whites¼- ½ cup liquid eggs

½ Protein

Vegetarian & ½ Proteins

NUTRITION PER ½ PROTEIN SERVING

PROTEIN FAT CALORIES

15-20g 0-5g 60-125

*Your nutritionist will determine which portion is correct for you5

F R U I T

R E C O M M E N D E D F O O D O P T I O N S

C A T E G O R Y F O O D O P T I O N A M O U N T

SMALL WHOLE FRUIT Apricot, Clementine, Fig, Plum, Tangerine 2 small

MEDIUM WHOLE FRUIT Apple, Banana, Kiwi, Nectarine, Orange, Peach

1 small

LARGE WHOLE FRUIT Grapefruit, Mango ½ of small

BERRIES Blackberries, Blueberries, Raspberries, Strawberries

226g

MELON Cantaloupe, Honeydew, Melon, Watermelon

340g

OTHER FRUIT Cherries, Grapes, Pineapple 170g

PREPACKAGED FRUIT(In own juice or water)

Applesauce, Fruit Cocktail, Peach, Pear, Pineapple

113g

DRIED FRUIT Apple, Apricot, Banana, Cranberries, Date,Prune, Raisins

40g

NUTRITION PER 1 FRUIT SERVING

CARBOHYDRATE FIBER CALORIES

15-20g ~3g ~60

A small apple is the size of a tennis ball

40g of raisins is the size of a golf ball

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V E G E TA B L E S

R E C O M M E N D E D F O O D O P T I O N S

C A T E G O R Y F O O D O P T I O N A M O U N T( R A W )

A M O U N T( C O O K E D )

LEAFY GREENS Lettuce, Arugula, Spring Mix, Collard Greens

3 handfuls 113g

OTHER GREENS Spinach, Kale 2 handfuls 113g

BEANS Green Beans, Wax Beans, Sugar Snap Peas

170g 113g

CRUCIFEROUS Broccoli, Cauliflower, Cabbage, Brussel Sprouts, Bok Choy

170g 113g

ROOT Radish, Turnip, Beet, Carrot, Parsnips, Ginger

170g 113g

GOURD Squash (Yellow, Summer, Spaghetti), Zucchini, Cucumber

170g 113g

NIGHTSHADE Tomato, Pepper, Eggplant, Okra 170g 113g

AROMATIC Onion, Leek, Scallion, Garlic, Carrot,Celery, Herbs

170g 113g

OTHER Asparagus, Artichoke, Mushroom 170g 113g

TOMATO PRODUCTS Tomato Sauce, Spaghetti Sauce, Tomato Juice, Salsa

113g 113g

NUTRITION PER 1 VEGETABLE SERVING

CARBOHYDRATE PROTEIN CALORIES

~5g ~2g ~35

113g of cooked green beansis the size of a baseball

170g of cucumber is thesize of a computer mouse

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S TA R C H

R E C O M M E N D E D F O O D O P T I O N S

C A T E G O R Y F O O D O P T I O N A M O U N T

BEANS (cooked) Kidney, Pinto, Black, Baked 113g

LENTILS/LEGUMES (cooked)

Lentils, Lima Beans, Chickpeas, Edamame 113g

STARCHY VEG Corn, Peas, Potatoes 113g

SQUASH Acorn, Butternut 226g

GRAINS (cooked) Bulgar, Couscous, Farro, Quinoa, Freekeh, Oats 226g

CEREAL Bran, Grape-Nuts, Shredded Wheat, UnsweetenedPuffed

113g340g

PASTA (cooked) Whole Grain, Chickpea, Lentil, Black Bean 113g

RICE (cooked) Brown, Wild 113g

BREAD PRODUCTS Whole Grain: Sliced BreadWhole Grain: Bun, 6” roll, Bagel, English Muffin

1 slice½ of whole

WRAPS Pita, TortillaFlat-Out (any flavor)

6” across1 wrap

SNACKS Popcorn (Air Popped)Pretzels (Whole Grain)Rice Cakes

3 scoops113g2 small

NUTRITION PER 1 STARCH SERVING

CARBOHYDRATE FIBER CALORIES

15-20g 3g+ 80-120

113g rice is the size of a tennis ball 113g potato is thesize of a computer mouse

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D A I R Y

R E C O M M E N D E D F O O D O P T I O N S

C A T E G O R Y F O O D I T E M A M O U N T

COW’S MILK Skim, 1% 227g

NON-DAIRY MILK Unsweetened: Soy, Almond, Hemp, Rice

227g

YOGURT Non-Fat or Low-Fat: Greek, IcelandicLess 10g Sugar

227g

CHEESE Non-Fat, Low-Fat 28g

NUTRITION PER 1 DAIRY SERVING

FAT SUGAR CALORIES

0-5g 0-10g 100-140

28g of cheese is the size of four dice

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FAT

R E C O M M E N D E D F O O D O P T I O N S

U N S A T U R A T E D F A T S

C A T E G O R Y F O O D I T E M A M O U N T

FRUIT AvocadoOlives (any color)

¼ of whole10 olives

OILS Olive, Canola, Avocado 4g

NUTS Peanut, Almond, Cashew, Pistachio, Pecan, Walnut, etc

14g

SEEDS Pumpkin, Sunflower, Sesame, Flax, Chia

14g

NUT BUTTER Peanut, Almond, Cashew (unsweetened)

14g

CONDIMENTS MayonnaiseSalad Dressing

4g14g

S A T U R A T E D F A T S

MEAT Bacon 1 slice

OILS Butter 4g

FRUIT Coconut 28g

DAIRY Sour Cream, Light Creamer, Half & Half, Cream Cheese

28g

NUTRITION PER 1 FAT SERVING

FAT CALORIES

5g 45

14g of salad dressing is thesize of a poker chip

4g of olive oil is thesize of a dime

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C O N D I M E N T S

R E C O M M E N D E D F O O D O P T I O N S

F O O D I T E M A M O U N T

Non-Dairy Creamer: Powder or Liquid 14g

Salad Dressing: Reduced Fat, Fat Free 4g14g

Whipped Topping: Reddi-Whip, Fat Free Cool Whip 28g

Jam: 100% Fruit 14g

Honey 14g

Ketchup, BBQ Sauce, Honey Mustard 14g

Soy Sauce: Low Sodium 14g

Hummus 14g

U N L I M I T E D C O N D I M E N T S

Horseradish UNLIMITED

Lemon / Lime juiceUNLIMITED

MustardUNLIMITED

VinegarUNLIMITED

Club SodaUNLIMITED

Cooking SprayUNLIMITED

Low Sodium BrothUNLIMITED

NUTRITION PER 1 CONDIMENT SERVING

FAT CALORIES

0-5g 20

1 4g of ketchup is thesize of a poker chip

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