Remember when one serving was the first bucket of popcorn (with butter) before the refill? That’s how we got to where we got. Portion sizes can get distorted quickly.

While you’re on the 5 & 1 Plan, you don’t need to worry about the size of Medifast Meals; they are perfectly formulated to give you quality nutrition for the right amount of calories, protein, carbohydrates, and fat. That’s one pretty fantastic feature about them. And that new Soft Bake is taking me through baking season like nobody’s business. I just prepare it raw and snack on my own “cookie dought” to stay out of the other stuff.

But what about that Lean & Green Meal? If you’re at home, a scale and measuring cups can help you out. But if you’re out, here’s a handy guide to estimate portions.

½ cup of cooked vegetables = one fist
1 ounce of cheese = two AA batteries
3 ounces of chicken or fish = 1 deck of cards
1 tablespoon of salad dressing = ½ a ping pong ball
1 teaspoon of oil or butter = tip of your thumb

Once you have reached your healthy weight, you’ll learn to use Dr. A’s nine-inch plate method. Half the plate should consist of vegetables. The other half should be divided equally between protein and healthy carbohydrates. You can read all about it in Chapters 8 and 9 of Dr. A’s Habits of Health.

So—what’s for dinner tonight? A couple decks of cards and three fists!