Amounts of food

Now that I have heard opinions and know what I have to do to get back on track, I am again asking for advice. I have gone back into the TWH binder to see if the amounts of foods are listed. I couldn't find it. What size portions of protein and veggies should I be eating at each meal.

All opinions and advice wanted.

Thank you.

Usually around 1/2 c protein. 1/2 cup veggies and 1/4 cup starch.

Stop when satiated.

You can find the twh guideline online and look for the maintenance phase or past the initial stages.

Thank you.

I just went back through it too, and you are right - it doesn't really say how much food you should eat per day. I guess if you pick one from each category they give and follow the amount each one says that should be good.

for example:

look at Dinner - it says pick one each of protein, fruit/veggie and grain/starch.

Then eat them in that order.

going from page 104 of the manual:

SO, if you pick chicken, chopped tomato with cucumber and white potato

• chicken- it says 1/2 cup diced
• chopped tomato & cucumber - it says 1/2 cup
• white potato - 1/4 cup

***those servings size are different depending on the meal, so you have to look at each breakfast/lunch/dinner servings.

I realize after reading all this, that I do not follow this. I eat MUCH more protein than listed and almost no grain/starches.

It looks like at your center in Canada they measure by volume, but I find measuring by weight more effective. At 1 year out I eat about 3-3 1/2oz of dense protein (chicken, fish, pork, beef, etc) and veggies to 1oz. I normally can't quite finish that.

For less dense proteins (yogurt, mostly) I either weight out 5.3oz (a standard container) or 8oz (1 cup), depending on the meal and if I'm adding anything to it.

Good for you to get back on track. You can also call your clinic and ask to speak to a dietician over the phone. I did that last week - I had questions on the amount of food I should eat because of the exercise I am doing and I just phoned and got a dietician on the phone and she spent a good 20 minutes with me. I am from the Windsor clinic so maybe they are different? Good luck to you.

I kind of do a weight and volume hybrid a lot.

i aim for a 1 cup meal. I weigh my protein, and then top up with whatever veg we're having to make a 1 cup serving.

i don't need to do this every meal, but here is a pic I posted a while back to help visualize it:

I don't know what your center says, but mine says to never eat more than 1 cup of food at one time, ever, lol. I find that super easy with things like protein, but hard with things like salad.