Portion sizes on the Military Diet

Military Diet Portions

To get meaningful and long lasting results on the Military Diet means not going absolutely crazy on your days off (if you are doing the diet for more than one week). The biggest part of ‘not going crazy’ means eating appropriately sized portions of food. Things have gotten way out of control with the super size mentality in the US, but when you’re trying to lose weight, portion control is an important part of 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 controling 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
Serving size = hockey puck (a great visual for Canadians…)

Vegetables

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

Fruit

Apple, banana, cherries, strawberries, juice
Serving size = Tennis ball

Cheese

Serving Size = 3 dice

Protein

Chicken, fish, steak, beans, tofu
Serving size = deck of cards

Fats

Mayonnaise, butter, salad dressing, oil
Serving 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