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Portion Sizes on the Military Diet

Getting results on the Military Diet means not going crazy on your days off. And part of not going crazy means eating appropriately sized portions of food. We hear a lot about portion size these days – things have gotten way out of control with the super size mentality. When you’re trying to lose weight, portion control is key to losing weight and keeping it off.

(See the bottom of this page for portion sizes on the Military Diet)

The good news is that you don’t need to carry around a measuring cup everywhere you go. These simple visual aids based on everyday objects help you start integrating portion control into your everyday life. This visual method helps you make better choices and lose weight! The more you practice, the better you’ll get at controlling your calories (and waist size). And don’t panic if the portions seem small, you can eat more than one serving of each thing everyday.
 

Types of Foods

 

Carbs

Pasta, rice, bread, cereal
 
Military Diet portion sizeServing size = hockey puck (a great visual for Canadians…)
 
 

Vegetables

Carrots, green beans, tomato sauce, zucchini, broccoli
 
baseballServing size = 1/2 baseball
 
 
 
 

Fruit

Apple, banana, cherries, strawberries, juice
 
tennis-ballServing size = Tennis ball
 
 
 
 

Cheese

 
diceServing Size = 3 dice
 
 

Protein

 
Chicken, fish, steak, beans, tofu
 
pack-of-cardsServing size = deck of cards
 
 
 

Fats

 
Mayonnaise, butter, salad dressing, oil
 
diceServing size = 2 dice
 
 

Portion Sizes for the Military Diet

Broccoli: 1 cup = baseball sized serving
Carrots: 1/2 cup = computer mouse sized serving
Green Beans: 1 cup = baseball sized serving
Cheese: 1 slice = 2 dice sized serving
Tuna: 1 cup = the whole can. 1/2 cup = computer mouse sized serving
Meat: 3 ounces = deck of cards sized serving
Cottage cheese: 1 cup = baseball sized serving. 1/2 cup = 1/2 a baseball
Ice Cream: 1 cup = baseball sized serving. 1/2 cup = 1/2 a baseball