How much to eat:
This gets interesting! It turns out that a serving of protein is not a Quarter-Pounder with Cheese or a Cracker Barrel buttermilk-fried half-chicken. WTF?!

Here are some basic guidelines to help you navigate in this crazy diet centric world!

Protein Servings:
Red Meat: 3 ounces.
Lean Turkey/Chicken 4-5 oz

Dairy: 1⁄2 cup

Legumes: 1 ⁄2 cup

Fruits/Veggie servings:
Leafy veggies: 1 cup
Fresh/frozen veggies: 1⁄2 cup
Fruit: 1 ⁄2 cup fresh; 1 ⁄4 cup dried

Carb servings:
Cereal: 1⁄2 cup
Rice/pasta: 1 ⁄2 cup cooked
Bread: 1 slice

Fat servings
Peanut butter, cheese, etc.: 1 ounce (spoonful of peanut butter)

Final thought: Eating well is all about quality and quantity. If you keep your food whole and fresh and your quantities reasonable, you’re golden.

*This is an excerpt from my new book The Right Fit Formula. Use the charts on pages 224–225 to stay golden with your serving sizes.