build your own menu plan - portion table

Your personalized menu plan includes a wide variety of foods. But you might also enjoy ethnic foods, family favorites, and fast foods, of course.

Don’t worry. You can add just about any food to your menu plan and still maintain a healthy, weight loss friendly diet – and without counting calories.

In the chart below, you’ll see your recommended portions for each basic food group. Click on the food group titles and you’ll see a list of foods within that group.

Want to replace 2 units of bread for your favorite cereal? Click on the "Starch Group" heading in the table to see a list of foods and the unit/portion values for each. Follow the recommended portion size (you can have more bread, for example, than sweetened cereal) and you can create a customized menu that reflects the same healthy portions as your personalized menu plan!

Now substitution is easy – and there’s no counting calories!