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.

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



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


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


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


diceServing Size = 3 dice


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


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