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Serving Size Guidelines

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:

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)

Dairy

  • Yogurt: 3/4 cup
  • Milk: 1 cup
  • Cheese: 1.5 oz (see image below)

Fruits & Vegetables

  • Vegetables: 1/2 cup cooked or 1 cup raw or
  • Fruit: 1 fruit or 1/2 cup or a piece the size of a baseball (see image below)

Fats 

  • Nuts & Seeds: 1 ounce/28 grams
  • Nut butters: 1 tbsp
  • Butter/Ghee: 1 tsp (see image below)
  • Oils: 1 tbsp

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


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