Portion Sizes

FOOD BLOCK PORTIONS    
CARBOHYDRATES 1 portion 2 portions 3 portions 4 portions
LOW GLYCEMIC LOW DENSITY VEGETABLES        
Alfalfa sprouts 10 cups 20 cups 30 cups 40 cups
Artichokes        
Artichoke hearts 1 cup 2 cups 3 cups 4 cups
Asparagus 12 spears 24 spears 36 spears 48 spears
Bamboo shoots 4 cups 8 cups 12 cups 16 cups
Bean sprouts 3 cups 6 cups 9 cups 12 cups
Bok choy 3 cups 6 cups 9 cups 12 cups
Broccoli, cooked 3 cups 6 cups 9 cups 12 cups
Broccoli, raw 4 cups 8 cups 12 cups 16 cups
Brussels sprouts 1.5 cups 3 cups 4.5 cups 6 cups
Cabbage 3 cups 6 cups 9 cups 12 cups
Cauliflower 4 cups 8 cups 12 cups 16 cups
Celery 2 cups 4 cups 6 cups 8 cups
Collard greens 2 cups 4 cups 6 cups 8 cups
Cucumber 4 cups 8 cups 12 cups 16 cups
Eggplant 1.5 cups 3 cups 4.5 cups 6 cups
Endive 10 cups 20 cups 30 cups 40 cups
Escarole 10 cups 20 cups 30 cups 40 cups
Kale 2 cups 4 cups 6 cups 8 cups
Leek 1 cup 2 cups 3 cups 4 cups
Lettuce, iceberg 2 heads 4 heads 6 heads 8 heads
Lettuce, romaine 10 cups 20 cups 30 cups 40 cups
Mushrooms, cooked 2 cups 4 cups 6 cups 8 cups
Mushrooms, raw 4 cups 8 cups 12 cups 16 cups
Okra 1 cup 2 cups 3 cups 4 cups
Onions, cooked 1/2 cup 1 cup 1.5 cups 2 cups
Onions, raw 1.5 cups 3 cups 4.5 cups 6 cups
Peppers, green, red 2 cups 4 cups 6 cups 8 cups
Peppers, jalapeno 2 cups 4 cups 6 cups 8 cups
Radish 4 cups 8 cups 12 cups 16 cups
Salsa 1/2 cup 1 cup 1.5 cups 2 cups
Sauerkraut 1 cup 2 cups 3 cups 4 cups
Snow peas 1.5 cups 3 cups 4.5 cups 6 cups
Spinach 10 cups 20 cups 30 cups 40 cups
Squash, spaghetti 1 cup 2 cups 3 cups 4 cups
Squash, yellow 2 cups 4 cups 6 cups 8 cups
Squash, zucchini 2 cups 4 cups 6 cups 8 cups
Swiss chard 2.5 cups 5 cups 7.5 cups 10 cups
Tomatoes 2 4 6 8
Tomatoes, cherry 2 cups 4 cups 6 cups 8 cups
Tomatoes, chopped 1.5 cups 3 cups 4.5 cups 6 cups
Turnip, mashed 1.5 cups 3 cups 4.5 cups 6 cups
Turnip greens 4 cups 8 cups 12 cups 16 cups
Water chestnuts 1/3 cup 2/3 cup 1 cup 1.3 cups
Watercress 10 cups 20 cups 30 cups 40 cups
         
         
         
         
CARBOHYDRATES 1 portion 2 portions 3 portions 4 portions
LOW GLYCEMIC BEANS, LEGUMES        
Green beans 1.5 cups 3 cups 4.5 cups 6 cups
Lentils 1 cup 2 cups 3 cups 4 cups
Snow peas 1.5 cups 3 cups 4.5 cups 6 cups
Wax beans 1.5 cups 3 cups 4.5 cups 6 cups
         

CARBOHYDRATES
1 portion 2 portions 3 portions 4 portions
HIGH GLYCEMIC BEANS, LEGUMES        
Baked beans 1/4 cup 1/2 cup 3/4 cup 1 cup
Black beans 1/4 cup 1/2 cup 3/4 cup 1 cup
Chickpeas 1/4 cup 1/2 cup 3/4 cup 1 cup
Garbanzo beans 1/4 cup 1/2 cup 3/4 cup 1 cup
Hummus 1/4 cup 1/2 cup 3/4 cup 1 cup
Kidney beans 1/4 cup 1/2 cup 3/4 cup 1 cup
Lima beans 1/4 cup 1/2 cup 3/4 cup 1 cup
Pinto beans 1/4 cup 1/2 cup 3/4 cup 1 cup
Refried beans 1/4 cup 1/2 cup 3/4 cup 1 cup
Split peas 1/2 cup 1 cup 1.5 cups 2 cups
         
CARBOHYDRATES 1 portion 2 portions 3 portions 4 portions
HIGH GLYCMEMIC HIGH DENSITY STARCHY VEGETABLES        
Beets 1/2 cup 1 cup 1.5 cups 2 cups
Carrots 1 2 3 4
Carrots, sliced 1 cup 2 cups 3 cups 4 cups
Carrots, shredded 1 cup 2 cups 3 cups 4 cups
Corn 1/4 cup 1/2 cup 3/4 cup 1 cup
French fries 5 10 15 20
Parsnips 1/3 cup 2/3 cup 1 cup 1.3 cups
Potatoes, baked 1/4 cup 1/2 cup 3/4 cup 1 cup
Potatoes, boiled 1/3 cup 2/3 cup 1 cup 1.3 cups
Potatoes, mashed 1/4 cup 1/2 cup 3/4 cup 1 cup
Squash, acorn 1/2 cup 1 cup 1.5 cups 2 cups
Squash, butternut 1/2 cup 1 cup 1.5 cups 2 cups
Sweet potato mashed 1/4 cup 1/2 cup 3/4 cup 1 cup
Sweet potato baked 1/3 potato 2/3 potato 1 whole potato 1.3 potatoes
         
CARBOHYDRATES 1 portion 2 portions 3 portions 4 portions
HIGH GLYCEMIC FRUIT JUICES        
Apple 1/3 cup 2/3 cup 1 cup 1.3 cups
Apple cider 1/3 cup 2/3 cup 1 cup 1.3 cups
Cranberry 1/4 cup 1/2 cup 3/4 cup 1 cup
Fruit punch 1/4 cup 1/2 cup 3/4 cup 1 cup
Grape 1/4 cup 1/2 cup 3/4 cup 1 cup
Grapefruit 1/3 cup 2/3 cup 1 cup 1.3 cups
Lemonade unsweetened 1/3 cup   2/3 cup 1 cup 1.3 cups
Lime 1/3 cup 2/3 cup 1 cup 1.3 cups
Orange 1/3 cup 2/3 cup 1 cup 1.3 cups
Pineapple 1/4 cup 1/2 cup 3/4 cup 1 cup
Tomato 1 cup 2 cups 3 cups 4 cups
V-8 3/4 cup 1.5 cups 2.25 cups 3 cups
         
CARBOHYDRATES 1 portion 2 portions 3 portions 4 portions
FRUITS        
Apple half one whole 1.5 2
Applesauce unsweetened1/2 cup   1 cup 1.5 cups 2 cups
Apricots 3 6 9 12
Banana one third two thirds one whole 1.3 banana
Blackberries 1/4 cup 1/2 cup 3/4 cup 1 cup
Blueberries 1/2 cup 1 cup 1.5 cups 2 cups
Boysenberries 1/2 cup 1 cup 1.5 cups 2 cups
Cantalope 1/4 melon 1/2 melon 3/4 melon 1 whole melon
Cantalope cubed 3/4 cup 1.5 cups 2.25 cups 3 cups
Cherries 8 16 24 32
Cranberries 1/4 cup 1/2 cup 3/4 cup 1 cup
Cranberry sauce 1 tablespoon 2 tablespoons 3 tablespoons 4 tablespoons
Dates 2 pieces 4 pieces 6 pieces 8 pieces
Figs 1 2 3 4
Fruit cocktail light 1/2 cup 1 cup 1.5 cups 2 cups
Grapes 1/2 cup 1 cup 1.5 cups 2 cups
Grapefruit one half one whole 1.5 2
Guava 1/2 cup 1 cup 1.5 cups 2 cups
Honeydew melon 2/3 cup 1.6 cups 2.5 cups 3.3 cups
Kiwi 1 2 3 4
Kumquat 3 6 9 12
Lemon 1 2 3 4
Lime 1 2 3 4
Mango 1/3 cup 2/3 cup 1 cup 1.3 cups
Nectarine one half one whole 1.5 2
Orange one half one whole 1.5 2
Orange, mandarin 1/3 cup 2/3 cup 1 cup 1.3 cups
Papaya 3/4 cup 1.5 cups 2.25 cups 3 cups
Peach 1 2 3 4
Peaches canned 1/2 cup 1 cup 1.5 cups 2 cups
Pear one half one whole 1.5 2
Pineapple 1/2 cup 1 cup 1.5 cups 2 cups
Plum 1 2 3 4
Prunes 2 4 6 8
Raisins 1 tablespoon 2 tablespoons 3 tablespoons 4 tablespoons
Raspberries 1 cup 2 cups 3 cups 4 cups
Strawberries 1 cup 2 cups 3 cups 4 cups
Tangerine 1 2 3 4
Watermelon 3/4 cup 1.5 cups 2.25 cups 3 cups
         
 
1 portion
2 portions 3 portions 4 portions
CARBOHYDRATE & PROTEIN ONE PORTION OF EACH IN THESE FOODS        
Milk low fat preferred 1 cup      
Yogurt plain 1/2 cup 1 cup 1.5 cup 2 cups
         
Yogurt flavored with fruit or sweeteners has one portion of protein with more than one portion of high glycemic carb        
         
         
         
         
CARBOHYDRATES 1 portion 2 portions 3 portions 4 portions
GRAINS, CEREALS, BREADS        
Bagel one quarter one half 3/4 quarters one whole
Barley dry 1/2 cup 1 cup 1.5 cups 2 cups
Biscuit one half one whole 1.5 2
Bread crumbs 1/2 ounce 1 ounce 1.5 ounces 2 ounces
Bread 1/2 slice 1 slice 1.5 slices 2 slices
Breadsticks hard 1 2 3 4
Breadsticks soft one half one whole 1.5 2
Buckwheat dry 1/2 ounce 1 ounce 1.5 ounces 2 ounces
Bulgar wheat dry 1/2 ounce 1 ounce 1.5 ounces 2 ounces
Ceareal dry 1/2 ounce 1 ounce 1.5 ounces 2 ounces
Cornbread one inch 2 inches 3 inches 4 inches
Cornstarch 4 teaspoons 8 teaspoons 12 teaspoons 16 teapoons
Couscous dry 1/2 ounce 1 ounce 1.5 ounces 2 ounces
Cracker graham 1.5 squares 3 squares 4.5 squares 6 squares
Cracker saltine 4 8 12 16
Croissant one quarter one half three quarters one whole
Croutons 1/2 ounce 1 ounce 1.5 ounces 2 ounces
Doughnut one third two thirds one whole 1.3
English muffin one quarter one half three quarters one whole
Granola 1/2 ounce 1 ounce 1.5 ounces 2 ounces
Grits 1/3 cup 2/3 cup 1 cup 1.3 cups
Matzo 1/2 slice 1 slice 1.5 slices 2 slices
Melba toast 1/2 ounce 1 ounce 1.5 ounces 2 ounces
Millet dry 1/2 ounce 1 ounce 1.5 ounces 2 ounces
Muffin mini one half one whole 1.5 2
Noodles egg cooked 1/4 cup 1/2 cup 3/4 cup 1 cup
Oatmeal slow cooked 1/3 cup 2/3 cup 1 cup 1.3 cups
Oatmeal dry 1/2 ounce 1 ounce 1.5 ounces 2 ounces
Pancake one 4 inch two 4 inch three 4 inch four 4 inch
Pasta 1/4 cup 1/2 cup 3/4 cup 1 cup
Pita bread 1/2 pocket 1 pocket 1.5 pockets 2 pockets
Popcorn popped 2 cups 4 cups 6 cups 8 cups
Rice brown cooked 1/3 cup 2/3 cup 1 cup 1.3 cups
Rice white cooked 1/3 cup 2/3 cup 1 cup 1.3 cups
Rice cake 1 2 3 4
Roll bulkie one quarter one half 3/4 quarters 1 whole
Roll small dinner one half one whole 1.5 2
Roll hamburger one half one whole 1.5 2
Taco shell 1 2 3 4
Tortilla 6 inch corn 1 2 3 4
Tortilla 8 inch flour one half one whole 1.5 2
Waffle one half one whole 1.5 2
SNACKS, DESSERTS        
Cake 1/3 slice 2/3 slice 1 slice 1.3 slices
Candy bar one quarter one half 3/4 quarters one whole
Cookie small 1 2 3 4
Ice cream 1/4 cup 1/2 cup 3/4 cup 1 cup
Potato chips 1/2 ounce 1 ounce 1.5 ounces 2 ounces
Pretzels 1/2 ounce 1 ounce 1.5 ounces 2 ounces
Tortilla chips 1/2 ounce 1 ounce 1.5 ounces 2 ounces
CARBOHYDRATES 1 portion 2 portions 3 portions 4 portions
ALCOHOLIC BEVERAGES        
Beer light 6 ounces 12 ounces 18 ounces 24 ounces
Beer regular 4 ounces 8 ounces 12 ounces 16 ounces
Distilled spirits 1 ounce 2 ounce 3 ounce 4 ounce
Wine 4 ounces 8 ounces 12 ounces 16 ounces
SOFT DRINKS        
Soda Pop 2.5 ounces 5 ounces 7.5 ounces 10 ounces
FLAVORINGS        
Agave Syrup 1/2 tablespoon 1 tablespoon 1.5 tablespoons 2 tablespoons
Barbecue sauce 2 tablespoons 4 tablespoons 6 tablespoons 8 tablespoons
Cocktail sauce 2 tablespoons 4 tablespoons 6 tablespoons 8 tablespoons
Honey 1/2 tablespoon 1 tablespoon 1.5 tablespoons 2 tablespoons
Jam jelly 2 tablespoons 4 tablespoons 6 tablespoons 8 tablespoons
Ketchup 2 tablespoons 4 tablespoons 6 tablespoons 8 tablespoons
Mayonaise light fat 1 teaspoon 2 teaspoons 3 teaspoons 4 teaspoons
Mayonaise regular fat 1/3 teaspoon 2/3 teaspoon 1 teaspoon 1.3 teaspoons
Molasses light 1/2 teapoon 1 teaspoon 1.5 teaspoons 2 teaspoons
Plum sauce 1.5 tablespoon 3 tablespoons 4.5 tablespoon 6 tablespoons
Relish pickle 4 teaspoons 8 teaspoons 12 teaspoons 16 teaspoons
Sugar brown 2 teaspoons 4 teaspoons 6 teaspoons 8 teaspoons
Sugar granulated 2 teaspoons 4 teaspoons 6 teaspoons 8 teaspoons
Sugar confectionary 1 tablespoon 2 tablespoons 3 tablespoons 4 tablespoons
Syrup maple 2 teaspoons 4 teaspoons 6 teaspoons 8 teaspoons
Syrup pancake 2 teaspoons 4 teaspoons 6 teaspoons 8 teaspoons
Teriyaki sauce 1 tablespoon 2 tablespoons 3 tablespoons 4 tablespoons
FATS 1 portion 2 portions 3 portions 4 portions
Nuts Seeds Raw or dry roasted only organic preferred        
Almond butter 1/3 teaspoon 2/3 teaspoon 1 teapoon 1.3 teaspoon
Almonds slivered 1.5 teaspoon 3 teaspoons 4.5 teaspoons 6 teaspoons
Almonds whole 3 6 9 12
Cashews 2 4 6 8
Macadamia nuts 1 2 3 4
Peanut butter natural 1/2 teaspoon 1 teaspoon 1.5 teaspoons 2 teaspoons
Peanuts 6 12 18 24
Sesame Seeds        
Sunflower Seeds        
Tahini 1/2 teaspoon 1 teaspoon 1.5 teaspoons 2 teaspoons
Walnuts ground 1/2 teaspoon 1 teaspoon 1.5 teaspoons 2 teaspoons
Walnuts 2 4 6 8
GOOD FATS        
Avocado 1 tablespoon 2 tablespoons 3 tablespoons 4 tablespoons
Guacamole 1 tablespoon 2 tablespoons 3 tablespoons 4 tablespoons
Olives 3 6 9 12
Olive Oil extra virgin 1/3 teaspoon 2/3 teaspoon 1 teaspoon 1.3 teaspoons
DAIRY FATS 1 portion 2 portions 3 portions 4 portions
Butter 1/3 teaspoon 2/3 teaspoon 1 teaspoon 1.3 teaspoons
Cream half & half 1/2 tablespoon 1 tablespoon 1.5 tablespoons 2 tablespoons
Cream cheese 1 teaspoon 2 teaspoons 3 teaspoons 4 teaspoons
Cream cheese light 2 teaspoons 4 teaspoons 6 teaspoons 8 teaspoons
Sour cream 1/2 tablespoon 1 tablespoon 1.5 tablespoons 2 tablespoons
Sour cream light 1 tablespoon 2 tablespoons 3 tablespoons 4 tablespoons
PROTEINS 1 portion 2 portions 3 portions 4 portions
Fish and Seafood wild have omega 3 in their fat from eating algae farmed have omega 6 from soy&corn        
Bass freshwater 1 ounce 2 ounces 3 ounces 4 ounces
Bass sea 1.5 ounces 3 ounces 4.5 ounces 6 ounces
Bluefish 1.5 ounces 3 ounces 4.5 ounces 6 ounces
Cod 1.5 ounces 3 ounces 4.5 ounces 6 ounces
Haddock 1.5 ounces 3 ounces 4.5 ounces 6 ounces
Halibut 1.5 ounces 3 ounces 4.5 ounces 6 ounces
Mackerel 1.5 ounces 3 ounces 4.5 ounces 6 ounces
Salmon wild 1.5 ounces 3 ounces 4.5 ounces 6 ounces
Snapper 1.5 ounces 3 ounces 4.5 ounces 6 ounces
Swordfish 1.5 ounces 3 ounces 4.5 ounces 6 ounces
Trout 1.5 ounces 3 ounces 4.5 ounces 6 ounces
Tuna steak 1 ounce 2 ounces 3 ounces 4 ounces
Tuna can no soybroth 1.5 ounces 3 ounces 4.5 ounces 6 ounces
         
PROTEINS 1 portion 2 portions 3 portions 4 portions
Meat and Poultry high in soybean and corn based omega 6 fat unless grass fed        
Beef ground lean 1.5 ounces 3 ounces 4.5 ounces 6 ounces
Beef lean cut 1 ounce 2 ounces 3 ounces 4 ounces
Chicken breast skinless 1 ounce 2 ounces 3 ounces 4 ounces
Chicken breast deli 1.5 ounces 3 ounces 4.5 ounces 6 ounces
Chicken dark skinless 1 ounce 2 ounces 3 ounces 4 ounces
Cold cuts 1 ounce 2 ounces 3 ounces 4 ounces
Corned beef lean 1 ounce 2 ounces 3 ounces 4 ounces
Duck 1.5 ounces 3 ounces 4.5 ounces 6 ounces
Franks hot dogs 1 2 3 4
Lamb 1 ounce 2 ounces 3 ounces 4 ounces
Turkey breast skinless 1 ounce 2 ounces 3 ounces 4 ounces
Turkey breast deli 1.5 ounces 3 ounces 4.5 ounces 6 ounces
Turkey dark skinless 1 ounce 2 ounces 3 ounces 4 ounces
Turkey ground 1.5 ounces 3 ounces 4.5 ounces 6 ounces
Veal 1 ounce 2 ounces 3 ounces 4 ounces
         
Egg whole  one daily per person      
Egg whites 2 large      
Egg whites 1/4 cup 1/2 cup 3/4 cup 1 cup
         
DAIRY PROTEIN 1 portion 2 portions 3 portions 4 portions
Low fat or reduced fat or skim preferable organic preferable        
Cottage cheese 1/4 cup 1/2 cup 3/4 cup 1 cup
Farmer cheese 2 ounces 4 ounces 6 ounces 8 ounces
Feta cheese 2 ounces 4 ounces 6 ounces 8 ounces
Ricotta cheese 1/4 cup 1/2 cup 3/4 cup 1 cup
         
American cheese 1 slice 2 slices 3 slices 4 slices
Cheddar cheese 1 ounce 2 ounces 3 ounces 4 ounces
Meunster cheese 1 ounce 2 ounces 3 ounces 4 ounces
Mozzarella cheese 1 ounce 2 ounces 3 ounces 4 ounces
Parmesian grated 1 ounce 2 ounces 3 ounces 4 ounces
Aged hard cheese 1 ounce 2 ounces 3 ounces 4 ounces
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