THE ARMY WEIGHT CONTROL PROGRAM Army Regulation 600–9
Table of Contents Ch. 1: Introduction Ch. 2: Responsibilities   Ch. 3: Proper Weight Control Table List Figure List	Introduction   Summary of Change   Appendixes Glossary
Appendix C:   C-8 Continued to C-10 / Table C-3 to C-5	< prev   |   next >

The amount of calories you consume depends on the type of food you choose, its preparation, and the amount you (PORTION SIZE). Some foods are very concentrated in calories (the portion size is small for the amount of calories contains). Examples are fats, candy, fried foods, most deserts, and alcohol. These foods are also of low nutrient density—they provide few nutrients for the amount of calories provided (see table C–5 for comparison.)

1. You’ll need to learn to correctly estimate portion sizes in order to ensure adequate nutrition and to control intake. A guide to estimate portion sizes follows:
   1. 2 ounces=1 slice meat 3 x 4 inches and 1/4-inch thick (cooked).
   2. 3 ounces=1 meat pattie or portion (1/5 of a pound); 3-inch diameter, 1/2-inch thick (cooked).
   3. 3 ounces=one-half small chicken breast.
   4. 1 ounce=1 small chicken drumstick.
   5. 2 ounces=1 chicken thigh
   6. 1 ounce=1/4 cup chopped meat (tuna, spagetti meatsauce, chili, ground meat)
2. Some equal measurements are shown in table C–6.

Appendix C:   C-8 Continued to C-10 / Table C-3 to C-5

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