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Frequently Asked Questions

Serving Sizes

It's not crucial to be precise with these measurements and, depending on your caloric needs, you may need to alter them. However, to give you a rough idea of how to gauge your food quantities, here some examples of serving sizes.


1/2 cup is a serving of flour

3/4 to 1 cup hot cereal, such as oatmeal

3/4 to 1 cup of cooked pasta, quinoa, potato or rice

4 cups plain popped popcorn

1 medium-sized piece of fruit

1/3 cup fresh berries

15 grapes = 1 serving

3/4 cup to 1 cup cooked vegetables, such as green beans, peas, carrots, broccoli

1/2 cup tomato sauce

1/2 cup fruit or vegetable juice

1 1/2 cups plus leafy green salad

1/8 cup dried fruit, such as raisins, dates, apricots or figs

100 grams* (2-3 oz) cooked lean meat, poultry or fish

1/8 cup nuts or seeds

2 eggs

2 tablespoons nut/seed butter

2 tablespoons of carob powder

2 tablespoons yacon syrup