SUBSTITUTIONS Substitutions are not recommended for optimal results, however sometimes are necessary during your journey. The chart below will help you to read labels and be able to appropriately calculate a potential substitution. HABIT 1 PROTEIN
LABELS
FOOD SCALE
S
15-25 G
3-4 OZ
M
20-30 G
4-5 OZ
L
30-35 G
5-6 OZ
XL
6-7 OZ
35-40 G
CARB
FOOD SCALE
MEASURING CUP
LABELS
10-15 G
S
1/4
2 OZ
15-20 G
M
1/3
4 OZ
20-25 G
L
1/2
6 OZ
25-30 G
XL
3/4
8 OZ
FAT
LABEL
S
5-7 G
M
8-10 G
L
11-12 G
XL
13-14 G
1. Most measurements will be found on your food portion chart on page 7. 2. For carbs you can minus of fiber to get net carbs
3. When reading labels look for the total grams for the
4. For carbs: • measure starches in ounces on the food scale. • measure grains once cooked in a measuring cup. • measure oats dry in a measuring cup • measure other labels by grams per serving.
macronutrient (protein, carb or fat) you want to calculate from the label. Then multiply the grams by number of servings to see the total amount. How much is your portion.
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