Lisa Merrill
Lisa Merrill MS, RD, CDEABSTINENT EATING PORTION LISTPROTEINFoodServing SizeMEAT, POULTRY SEAFOODBeef (all cuts, roast, chop, steak, etc.)30g cooked weight without bonesBeef Jerky15g weight (watch out for sugar)Fish and Shellfish (all kinds including fresh, smoked, canned in water or oil and drained)30g cooked or raw 30g (e.g. sushi, oysters(Drain canned seafood before weighing)Game Meat (buffalo, ostrich, rabbit, venison, etc.), 30g cooked weight without bonesLamb (all cuts, roast, chop, steak, etc.)30g cooked weight without bonesOrgan Meat (heart, kidney, liver30g cooked weightPork (all cuts including ham and Canadian bacon but NOT regular pork bacon)30g cooked weight without bones(Regular pork bacon = fat, not protein)Poultry (all kinds: chicken, duck, goose, turkey and turkey bacon) 30g cooked weight without bonesProcessed meats (hot dogs, luncheon meat, sausage) 30g cooked weightVeal (all cuts)30g cooked weight without bonesEGGS & CHEESECheese (all kinds, e.g. brie, cheddar, goat, jack, mozzarella, parmesan, string, Swiss) 30g weight except Parmesan=15g (try to limit cheese to 30g per meal)Eggs1 whole egg or 2 egg whitesEgg Substitutes (e.g. Egg Beaters)? cup (60g weight egg beaters)Cottage Cheese & Ricotta Cheese? cup (60g weight)Greek Yogurt (plain)90g weight (regular yogurt which is counted as dairy or pro ) 240g reg yog = 1 proVEGETARIAN PROTEINSBeans, Lentils, Split Peas (legumes)*VEGETARIAN: 60g = 1 protein If diabetic- consult with by RD. (there are carbs in beans)?Other Option: 240g weight (If eating 270g legumes or more at a meal, skip 1 starch at that meal; if eating 360g legumes skip 2 starch because ? cup legumes = 1 protein + 1 starch) Boca Links2 LinksEdamame (fresh green soybeans)60g weight, shelled90g if in pods unshelledMorningstar Farm Veggie Sausage Patty1 patty; (1 = 30g meat). Recommend combining with other proteins instead of eating multiple patties at one meal. Protein PowderCheck label: 7 grams of protein is 1 servingSoy Nuts (roasted, not regular nuts)2 Tablespoons or 15g weight Tempeh45g cooked weightTofu60g cooked weightFAT (Check Label: 1 serving is 5 grams of fat)FoodServing SizeAvocado or Guacamole2 Tablespoon or weighedBacon (regular pork)1 SliceButter or Margarine (regular)1 teaspoon or 5 grams weighedButter or Margarine reduced-fat/light1 Tablespoon or 15 grams weighedCheese (can also be protein)15g regular cheese; 7g or 1 T ParmesanCoconut meat (fresh)15gCoffee Creamer or Half & Half 2 Tablespoon or 30g weighed (check for sugar in artificial creamers)CreamHeavy=1 Tablespoon; Light=1? Tablespoon Cream Cheese1 Tablespoon or 15 grams Hummus (garbanzo spread)2 Tablespoon or 15g weighedMayonnaise1.5 Tsp 8 grams or ? T (changed)Nuts, Seeds (including flax) or Nut Butters 7g or 1 T nuts/seeds ? T nut butter Oils (all kinds)1 teaspoon or 5 grams Olives8 med. pitted (or serv. = 5 gm fat & ~ 45 cal.)Salad Dressing (not low fat) or 1 Tbsp pesto1 Tablespoon or 15 grams weighedSour Cream2 Tablespoon or 30g weighedTahini2 teaspoonsSTARCH (Check label: 1 serv = 15-20 grams carb and 80-100 cal)FoodServing SizeStarchy VegetablesCorn, cooked90 weighed or ? cup; or 150g on cobHominyCooked: 90g or ? cupLegumes (e.g. beans, lentils, split peas)90g weighed cooked or 1/3 cupPeas, green90g weighed cooked or ? cupParsnips90g weighed cooked or ? cupPotatoes, Sweet Potatoes, Yams90g weighed cooked or ? cupPumpkin, canned, no sugar60g weighed or 1 cupSquash, winter (e.g. Acorn, Butternut)180g weighed or 1 cupSuccotash90g weighed or 1/2 cupGrains BranOat bran ? cup dry, 90g cooked; wheat bran ? cup dry, 90g cooked.Bulgar, Tabbouleh, Wild Rice? cup cookedGrains, dry: Check Label: (1 serv= 15-20 gm carb/80-100 cal) (Corn Grits, Millet, Oats, Polenta, Quinoa, Rice, Spelt, Wheat, etc.)*Dry: 30g *Cooked = 90g weighed,1/2 cup; OR *60g weighed, 1/3 cup (see note, left)Wheat germ, dry3 TablespoonsBreads and Processed GrainsBread (All kinds)30g or 1 slice (~80 calories)Pasta (Whole grain) Check label for others.Dry= 1 oz; Cooked= 1/2 cup or 90 weight; Rice cakes Rice cakes: up to 20 grams weighed or 80 calories/serving, check labelTortilla (corn)1 6” tortilla, or 30g or 80-100 cal/serv Triscuits4 pieces or 21g (product changed)Cereal, sugar-free (shredded, flakes, puffed)30g weighedVEGETABLES (Non-Starchy)FoodServing SizeAll Non-starchy Vegetables including artichoke, asparagus, baby corn, bamboo shoots, bean sprouts, cucumber, garlic, green beans, beets, broccoli, Brussel sprouts, cabbage, carrots, cauliflower, celery, chayote, daikon, eggplant, gourds, green onions or scallions, greens, hearts of palm, jicama, kohlrabi, leeks, mushrooms, okra, onions, pea pods, peppers, radishes, rutabaga, sauerkraut, spinach, summer squash (crookneck, zucchini, spaghetti squash), sugar snap peas, Swiss chard, tomato (fresh or canned, sauce), turnips, water chestnuts, salsa and pickles Measured by weight: 120g edible portion, weighed cooked or raw Measured by cup: ? cup cooked; 1 cup raw except lettuce; lettuce 3 cups not-packed into cup.V-8 juice, tomato, carrot or other vegetable juice containing only non-starchy vegetables120g weighed, or ? cup, or one 160g canSpaghetti sauce, tomato sauce, marinara? cup liquid (1/4 cup or less = condiment)DAIRY (and Non-Dairy Beverages)Milk, Cow or Unsweetened Soy or Rice Milk1 cup liquid or 240g weighedMilk, Almond/Nut Milk Unsweetened1 cup liquid or 240g weighedYogurt (unsweetened, Greek TBD by label)1 cup liquid or 240g weighedFRUITSUnless otherwise noted, fruit weights are for edible portion only“Concentrated Fresh Fruit” include apple and apple sauce, banana*, cherries*, fresh figs, grapes, kiwi, mango, papaya, pear, pomegranate*, all sugar-free canned fruit. Fruit juice (emergency only). Dried fruit if safe = 30g (usually athletes only).120g weighed edible portion; apple sauce 4 ounces weighed or ? cup; canned fruit cocktail ? cup; apple juice ? cup. To weigh banana* in peel add 30g for peel. Cherries* are 150g weighed with pits. Pomegranate*=90gMelons (cantaloupe, honeydew, watermelonStrawberries:224g weighed edible portionMost Other Fresh Fruits: apricots, berries except strawberries (see above) (blueberries, blackberries, raspberries, etc.), clementines, grapefruit, nectarine, orange, peaches, persimmons, pineapple, plums, peach, plum, tangerines, mixed fresh fruits180g weighed edible portion. If eating whole stone fruit add 30g for peach pit; 15g for apricot or plum pit.CONDIMENTSCheck labels for sugar. Bouillon/broth/stock, butter-flavored spray, sugar-free catsup (1 T or 15g), horseradish, lemon juice, miso, mustard, non-stick cooking spray, pepper sauce, pickles/relish, salsa, soy sauce, vinegar. *Up to 20 calories per meal total; OK to combine different condiments.*Any veggies under 60g= condiment (e.g. ? cup or 60g tomato sauce/salsa = condiment; larger serving can be added to total veggies)Daily Food Plan for: Date: ProteinFatStarchVeggiesDairyFruitBreakfastSnackLunchSnackDinnerSnackNotes: ................
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