Too Much on My


Food is fuel is an extremely common saying, and it is 100% true. Nutrition is ESSENTIAL to healthy daily living. Below are some helpful tips and tricks to know how to eat according to your body and avoid portion distortion while eating out or staying in.   


Be physically active at least 2 ½

hours per week

Daily Intake 

Fruits: 2 cups

Vegetables: 2 ½ cups

Grains: 6 ounces

Protein: 5 ½ ounces

Dairy: 3 cups


  •  Sodium 2,300 milligrams a day
  • Saturated fat to 22 grams a day
  •  Added sugars to 50 grams a day  

*Amounts are based on a person who does

not meet the recommended 30 minutes of exercise a day. Physically active individuals may need more     

How to Measure the Perfect

Portion Size


1 cup = fist

¼ cup = egg

4 ounces = baseball

1 tsp = finger print

1 tbsp = thumb print

Recipe featured above:

Stuffed Chicken

3 chicken breasts

1 ½  cups low fat shredded mozzarella cheese

¼ cup sundried tomatoes

1 Roma tomato

1 tsp minced garlic

¼ tsp salt

½ tsp pepper

Directions: Heat oven to 375 degrees. Slice chicken breast in half. Stuff with sundried tomatoes & ½ of the cheese. Season with garlic, salt and pepper. Cook chicken for 30 minutes. Remove and top with sliced tomatoes and other ½ of cheese. Cook for an additional 10 minutes.


Sides: Chopped sweet potato chunks seasoned w/sea salt and pepper. Crispy broccoli seasoned with Mrs. Dash (no sodium) extra spicy, pepper, garlic powder, and a pinch of salt