Nutrition Articles

Nutrition FAQs


  • Meat: 3 ounces, cooked
  • Vegetables: 1 cup, raw
  • Vegetables: ½ cup cooked
  • Pasta, Noodles, Rice, Oatmeal: ½ cup cooked
But, many times recipes do not use these standard portion sizes. Here are a few tips to help determine how much is being used:

Meat contains 7 grams of protein per cooked ounce.
Example: If the nutrient analysis for a pork chop recipe indicates 35 grams of protein/serving, you can estimate that approximately 5 ounces of cooked meat is used for the serving.

Grain products contain about 15-17 grams of carbohydrate, 3-4 grams of protein, 0-1 grams of fat; for a total of 80-90 calories per ½ cup cooked portion.
Example: If a pasta salad contains 24 grams of carbohydrates per serving, you could estimate that approximately 3/4 cup of cooked pasta is being used for the serving.
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Member Comments

    I'm using gun clean shake. Can I add more than 8oz of water or milk to my shake? - 9/12/2014 10:42:59 PM

  • People are asking what to eat to feel "full". I HATE to feel full. I like to feel comfortable. so why am I overweight? I don't have the slightest idea. - 8/27/2014 3:41:48 PM
    I am sorry, instead of taking pills I believe in balancing food intake with energy use. If this is out of balance you will gain weight. Very simple. So no pills, just more excercising - 6/1/2014 6:32:10 PM
    Hi, I thought I knew what I was doing to keep from going back to being diabetic. (I've been at 5.9 Alc lab results for three years now) but, I can't seem to get any farther than 15 pounds weight loss. I do take several medications, but still feel that my eating habits are what is stopping me from being successful. The food tracker has already been helpful as well as the fitness tracker. But, just today, I discovered that my favorite Scrambled Egg, fresh fruit and two pieces of toast put me over the 300 I'm supposed to have for breakfast. Got any ideas for a likes to eat out sort of person? - 4/4/2014 4:51:05 PM
    Hi Abbey, that was the job I did also and now have 60 lbs I need to lose also. Best suggestion I can think of is get out of the truck and walk that 15 minutes if it is a safe location to walk. Food wise, they have the tuna packets with single portion sizes. A huge bag of apples, and a cooler with low sodium V8 juice. If any time available hit those produce stands to restock. Good luck. - 2/23/2014 8:17:52 PM
    just need to excerise more and watch eating out, go to curves and doing Julian micheals which is now part of curves just finish 7 day cruise now time to get on track god bless - 1/29/2014 2:59:55 PM
  • Abby I suggest that you pack you cooler with fresh fruit and veggies that can stay cool under the ice. wrap turkey slice with cheese also keep peanut butter with you. Salads are always a winner and one thing that I did just this weekend was steamed fresh spinach in the microwave for a few seconds and it made a good dish with with my sandwich. As for movement, it is suggested that 10 minutes a day is better than 0 so when you take a break walk for 10 or even 5 minutes when you stop. I know how it is when you feel miserable I can relate to what you are saying. Finding the time can be hard but if you are determined you can do it. I hope this helps....good luck.... - 1/20/2014 4:57:25 PM
    Help! I am an over the road truck driver. I don't own my truck. Company truck. I can't install a fridge. I have a cooler with ice. I have gained a lot of weight since 2003 when I started driving. I feel miserable! I need to lose the extra 75 lbs. I drive 3 hrs,then 15 min break,drive 3 ,break 15 min,drive 3 and end my day. Not much time for anything. Any suggestions to help??? - 1/6/2014 9:22:23 PM
  • CATHYLEE195716
    I just signed up here and want to start a high protein / low carb diet . can any one help me get started ?
    - 12/11/2013 12:38:09 AM
    Try Lactaid fat free milk, and also Greek yogurt, they are both great. I am also lactose intolerant and there are lots of products out there for us now. - 11/15/2013 8:29:59 PM
  • I love all the exercise tips and short routines. I also appreciate all the articles on health and nutrition. - 11/14/2013 11:40:09 AM
  • Carol,

    Coach Becky says to eat lots of food with a high water content. I can't remember them all but I know two of them are celery and watermelon. There's probably an article on SP about that. Probably more than one. Also drink lots of water. Hope that helps. MaryAnn - 10/27/2013 6:32:16 PM
  • I am having mega problems with my IBS. I have found out that I can't eat cold vegetables, or fruit. I get mega pain. I have cut out Caffine, starting today, because that hurts too. I don't know what to do.
    The diet suggests that I eat Yogurt, I can't I am Lactose intolerant. I use Soy milk , but don't know if there is a Soy product that would replace . I don't like Soy cheese. Yuck.

    Help - 10/5/2013 11:18:15 AM
  • For GSTROUGH: Have you looked at the DASH diet? That is a good low salt plan. - 10/1/2013 5:45:20 PM
    I am to have Lapband with plication on October 7 of this year. I will be on clear liquids for a couple of weeks, and then full liquid for a couple of months.I am looking forward to my journey. - 9/1/2013 6:18:14 PM

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