Healthy Eating Portions Guidelines To purchase the eGuide, click here: https://healthandvitality.com.sg/eat-healthy-lose-weight-eguide/

1. 3
Q U A L I T Y P R O T E I N
75gm meat or chicken
100gm fish or tofu
2 medium eggs or 3/4 cup legumes (beans, lentils)
1/4 cup feta, goat cheese or hard cheese
1 cup Greek yoghurt
2-3
H E A L T H Y F A T S
2 tbsp nuts, seeds or olives
1 tablespoon coconut oil, olive oil or butter
1/3 avocado
O P T I O N A L H E A L T H Y T R E A T
1 cup homemade fruit ice cream
25gm dried fruits
1 tbsp nut butter
2 cups popcorn
2 tbsp hummus
2 tbsp nuts
small beer
1
2 sq dark chocolate
2 sm nigiri
3 medium pieces sashimi
bliss or energy ball
small glass of wine
5-8
R A I N B O W O F V E G E T A B L E S
1 cup leafy greens (in a salad, steamed, in a green juice)
1/2 cup coloured non-starchy vegetables - peppers,
cucumbers, celery, tomatoes, broccoli, carrots
50ml green juice
2-3
F R U I T
1 cup of berries or 1 medium whole fruit
25gm dried fruit
Medium slice of wholegrain or sourdough bread; small wrap; small pita
1/4 cup dry rolled oats
medium sweet potato, squash, beet or other starchy vegetables
1/2 cup cooked whole grain pasta, quinoa, wild rice, oats, buckwheat, millet
1/2 cup beans, lentils
C O M P L E X C A R B S
Healthy Eating Portions Guidelines
2-3
* based on an average adult woman (70kgs @ 165cm), who is a moderate exerciser (3-5 times weekly),
wishing to lose up to 0.5 kg week. These serve as an indication only and should be adjusted accordingly
under the guidance of your nutritionist.
choose a variety from the portion examples over your day*