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Portion Sizes
Perfectly Produce leads the development of all our recipes and meal ideas with consideration to proper portion sizes. The recipes are formatted to clearly indicate how many servings of each macronutrient (carbohydrate, protein, and fat) individual ingredients provide.
Proper portion sizes ensures adequate nutrition while managing weight to decrease susceptibility to chronic disease risk. Flexible serving sizes in our recipes allow you to easily decrease number servings for weight loss, or increase for maintenance - you decide, you control.
Example of Serving Sizes used by Perfectly Produce
Carbohydrates (15 grams)
Fruits, vegetables, whole grains, legumes (dried beans) |
- 1/2 cup cooked vegetables
- 1 cup raw vegetables
- Unlimited leafy vegetables
- 1 piece of small-sized fruits |
- 1/2 cup sliced fruit (low GI)
- 1/4 cup sliced fruit (high GI)
- 1/3 cup fruit juice
- 1/3 cup whole grains |
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Proteins (7 grams)
Lean meats, fish, legumes (dried beans), low-fat dairy, nuts |
- 1 oz lean meats, cooked
- 1 oz fish sources
- 1 oz fat-free cheese
- 2 egg whites |
- 1 cup milk, kefir
- 1/2 cup legumes
- 2 tbsp nuts, seeds |
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Fats (5 grams)
Plant sources (olive, avocado, nuts), animal sources (dairy, butter, meats) |
- 1 tsp oils
- 4-6 nuts (almonds, peanuts)
- 2 tbsp avocado |
- 1 tsp butter
- 1 tsp crushed nuts, seeds (walnuts, flax) |
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2-4 servings of each macronutrient are used in each meal idea.
1-2 servings of each macronutrient are used for snacks.
Amy's Fall Chili - Fall Meal Planning Kit
Photography by Papillion Sky |
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