The 100 Calorie Diet has a cool section called The 100 Calorie Diet’s Nutrition Made Easy.  The 100 Calorie Food Journal makes it easy to eat healthy.  As you eat from each food group,
check off a box.  At the end of the day, your goal is to have as many boxes checked off as
possible. This will give you a clear picture as to how healthy your diet is.  The more boxes checked-off, the healthier you are eating!  Want to learn more about The 100 Calorie Diet?  CLICK HERE! 

From The 100 Calorie Diet…

 For optimal nutrition, here’s what you should be eating daily:

Dairy
Women 3 Servings
Men 3 Servings
The dairy group includes milk, yogurt and cheeses. Generally your serving would equal 1
cup of milk, 1 cup of yogurt, 1 1/2 oz. of natural cheese, 2 oz. of processed cheese, 1/2 cup of
ricotta cheese or 2 cups of cottage cheese.

Grains
Women 6 Servings
Men 8 Servings
Grain products are foods made from wheat, oats, rice, cornmeal or grains. The grain group
includes bread, rice, pasta, grits, oatmeal and cereals. Each serving would generally equal
1 slice of bread, 1 cup of cereal, 1/2 cup of cooked rice, 1/2 cup of cooked pasta, 1/2 cup
cooked cereal, 1 small tortilla, 1 small biscuit, 1 small muffin, 1 small pancake, 1 small waffle,
3 cups popped popcorn, 7 crackers, 1/4 of a large bagel, 1/2 of an English muffin or 1 small
piece of cornbread.

Vegetables
Women 3 Servings
Men 3 Servings
The 100 Calorie Food Counter lists all your vegetables. Each serving equals 1 cup raw or
cooked vegetables, 1 cup vegetable juice or 2 cups of raw leafy greens.

Fruit
Women 2 Servings
Men 2 Servings
The 100 Calorie Food Counter lists all your fruits. Generally, a serving equals 1 cup of fruit, 1
cup of fruit juice or 1/2 cup dried fruit.

Oil
Women 6 Servings
Men 6 Servings
Oil is an important part of nutrition. In this category are oils, margarine, mayonnaise, fat
based salad dressings, nut butters, nuts, seeds and avocado. Make sure to have oils from a
natural source like fish, nuts and vegetables. Limit oils containing saturated fat, trans fat and
cholesterol. Generally, each serving equals 1 teaspoon oil, 1 teaspoon margarine, 1 teaspoon
mayonnaise, 1 teaspoon fat based salad dressings, 1 teaspoon of nut butter, 1/3 oz. nuts, 1/3
oz. seeds or 1/6 of a medium avocado.

Protein
Women 6 Servings
Men 7 Servings
The protein group includes beef, pork, lamb, poultry, fish, beans, peas, eggs, nuts, seeds and
nut butters. Make sure to choose lean cuts of meat and poultry. Each serving equals 1 oz. of
beef, 1 oz. of pork, 1 oz. of lamb, 1 oz. of poultry, 1 oz. of fish, 1 egg, 1/2 oz. of nuts, 1/2 oz.
of seeds, 1 tablespoon of nut butter, 1/4 cup cooked beans, 1/2 cup bean soup, 1/2 cup of
pea soup, 1/2 cup of tofu, 2 tablespoons hummus, 1 oz. of tempeh or 1/2 of a soy or bean
burger.

The 100 Calorie Food Journal makes it easy to eat healthy. As you eat from each food group,
check off a box. At the end of the day, your goal is to have as many boxes checked off as
possible. This will give you a clear picture as to how healthy your diet is

The 100 Calorie Diet

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