We’ve had a few questions this week about choosing healthy foods. We all know that choosing fresh, unprocessed foods is going to be best for your body, but with the range of information on some food packaging, it can be tricky to work out exactly what you’re getting.

For anyone following the Elite Performance Lifestyle plan, you will have your personalized nutrition mapped out for you, but that still leaves you to prepare the right quantities of food. The quickest way to work out the amount of calories in what you’re going to be eating is to check the nutrition label, which will give you a breakdown of the total calories, sugars, carbohydrates and fats in each food.

Most of these will be standardized measures, although many will also show you the values ‘per portion’. Here’s where it can get tricky. Your idea of a portion vs the packaging label calculated amount might not always be the same! You have to get smart to know you’re sticking to the correct quantities if you want to be sure you’re getting the right nutrition.

Luckily, it’s one of those things that the more you cook, the better you’ll be able to judge measuring out ingredients by eye, instead of having to weigh out foods the whole time. There are a few cheats to share with you to help you judge your portion sizes. It can help to equate your measurements to everyday items which are familiar. That way when you’re loading up your basket in the store, you can be sure you’re not over or under stocked of your key fresh ingredients!

1 Cup

The exact details might vary depending on if we’re talking about oats or broccoli, but generally speaking, 1 cup is equivalent to the size of a baseball.


For a half cup, imagine a lightbulb-sized amount.

Measuring meats

3 oz of lean meat, chicken, or fish is roughly the same size as a deck of cards.

1oz, or 2 tbsp

This would be around the same size as a golf ball.

1 tbsp

If you need to measure out 1 tbsp of butter for example, think roughly the size of a poker chip.


This is a nice easy one, but to measure 1.5oz of cheese, imagine the same size chunk as three dice. Simple!

When you’re cooking, remember that it’s always easier to add extra ingredients in than take them away. If you’re following the nutritious and tasty recipes in our program, you’ll soon get the hang of getting the right quantities for your personal needs.

Be aware that the amounts you should be eating could be quite different to your previous portion sizes – either less or more! But once you start to see the real results as your body changes, and you realize how great you feel when you put good foods in the right quantities in your body, you’ll be well on the way to achieving all your new lifestyle goals!



Wes Myron Fitness is based in Victoria, B.C. Canada. After playing hockey professionally Wes, along with a team of experts in sleep, nutrition and fitness, has now gone on to develop long term lifestyle and training programs for anyone wanting to improve all aspects of their life – the Elite Performance Lifestyle Plan. We work with all kinds of clients, and are excited to share with you some of the things we’ve learned along the way!

We’d love to hear your questions or ideas for blogs, so please do get in touch. You can also check out the Wes Myron Fitness Facebook page or Wes’s personal Instagram at @wes.myron as he will be dropping tips on there regularly. Nice to have you on board!

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