February 21, 2019
The NPW programs are set up so that you don’t need to measure or count anything – calories, fat, grams or pounds on the scale. Instead, the goal is for you to listen to your body. However, in the beginning, you may need more guidance, especially as you put your meals together. Use the following information and images to guide your decisions:
Fruits & Vegetables
- Vegetables: 1/2 cup cooked or 1 cup raw
- Fruit: 1 fruit or 1/2 cup or a piece the size of a baseball
Proteins:
- Fish: (3-6 ounces or size of palm)
- Chicken: 3-4 ounces
- Beef: 3 ounces
- Tofu: 3/4 cup
- Beef: 3 oz
- Eggs: 1 egg
Fats
- Nuts & Seeds: 1 ounce/28 grams
- Nut butters: 1 tbsp
- Butter/Ghee: 1 tsp
- Oils: 1 tbsp (15ml)
Dairy
- Yogurt: 3/4 cup
- Milk: 1 cup
- Cheese: 1.5 oz
Starchy Carbohydrates
- Bread: 1 slice
- Bagel: 1/2
- Rice/Pasta: 1 ounce, 25 grams, 1/2 cup (cooked)
- Potato/Squash/Yam: equivalent of 1/2 cup
- Lentils, beans, legumes, chickpeas: 1/2 cup (cooked)
