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

    Can someone tell me how to estimate nutrition information when making casseroles? - 11/19/2015 6:50:24 PM
    I am new to the program and have a question about food portions. Is there somewhere on the site where you can get portion infor, e.g. baked chicken breast is listed as 0.5 bone skin removed - is this 0.5 lb and not 0.5 oz? Same with tuna don't understand how much i can have in one serving. Is there a chart that lists the portions and where do i find it??? Thanks - 11/10/2015 5:09:35 PM
    I joined the 30 fit food but when I try to put it into my tracker the food does not come up.
    How do I keep track. Please Help. and thank you - 6/3/2015 9:38:34 AM
  • CLAY10237
    Diverticulitis is an acute, painful condition requiring immediate medical attention. Do you mean diverticulosis? Avoiding corn and a lot of really coarse fiber helps. Check out for more ideas. - 5/15/2015 7:15:40 PM
    Becky could you please get ahold of me

    Thanks - 4/9/2015 12:41:19 AM
  • SUNFLOWER17751
    I love eggs and like to have them scrambled or hard-boiled. Why do they have to have so much fat calories. I don't like not having the yolk. - 2/12/2015 12:10:37 PM
    Hi , Iam new and havr question i have Diverticulitis can you suggests a meal plan for me i can have seeds,corn,berrie
    applles,grapefruits? I am hoping you can help! thanks Donna - 2/1/2015 9:20:14 PM
    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

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