Eating Healthy

Halt America’s Silent Health Crisis Today With Precise Portions’ Proven Step By Step Weight Loss Program

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America has had a very sinister problem that has been lurking for decades now…

This issue has caused massive pain and has sent a shockwave of “silent chaos” through our population.

Which problem are we referring to?

Here it is: Obesity & Diabetes.

Our obesity and diabetes crisis has recently been reaching pandemic levels. The statistics are nearly unbelievable…to say the very least.

Let me paint you a clear picture…

As of 2018, 30 million people are suffering from the disease of diabetes. This year 1.4 million people will be diagnosed for the first time.

Here’s something to think about:  4 million children will be born this year. By the time those children reach the age of 20, 1 in 5 of them will be overweight.

All of these are major risk factors that could lead to an early death. People who suffer from diabetes live a life of constant stress. If they’re not taking medication, they’re worried about the types of food they’re eating…

Life with disease isn’t as fun as it could be, to say the least.

The Buck Stops Here

At Precise Portions we’ve seen first-hand the damage that can be done by this dangerous trend. We decided to create a product that would easily help solve this massive problem, for a large group of people.

Our no nonsense product removes all the guess work for you. It’s a step by step, A-Z program that anyone could easily follow.

Invest in Precise Portions & Get a Piece of the Pie

Here is the opportunity to help us execute this mission by investing for a % equity in Precise Portions. You can learn more about this investment opportunity here:

How does this work?

Well it is officially called Regulation A+ funding (aka Reg Funding) which is a law legislated under The JOBS Act (Reg A+ of Title IV of the JOBS Act). This law allows the public to invest in private companies and this way customers can become investors. Like an IPO, this is more of a mini-IPO. Reg A+ allows companies to offer shares to the general public and not just accredited investors. This can only happen upon review and approval of the SEC, which we now have.

This is what you get:

  • Shares in Precise Portions. You can start with as little as $100!
  • Precise Portions’ Tools for each and every meal
  • A mobile app
  • And an e-Coach tailored specifically for you.

Recently, Cambridge University of London has validated our Precise Portions system. Their study confirmed our meal portion system as a legitimate system.

Portions of your meals are a major contributor toward all these horrible diseases. Precise Portions is preferred and effective, it puts an end to that once and for all!

Our products have been enjoyed by tens of thousands of people all across the world. Our products are/have been available on: The American Diabetes Association,  Amazon, Wal-Mart, Wayfair, Wegman’s Supermarkets and our home webpage!

We continue to grow, each and every single day.

Lose The Weight Without A Complicated Diet Program!

We’re asking the public to help us fight these mortal diseases. Each and every pledge is dollar toward preventing serious illness. At the end of the day, we all want to enjoy life. That’s exactly what this system is for, improving the quality of life.

Become a part of our team and invest here:

We’re looking forward to your support.

Until Next Time,

The Precise Portions Team

P.S. Visit us today at for our exclusive content. We’ll be sharing all our tips and tricks to drop all the weight you’ve dreamed of. Be sure to sign up to our Email list today to receive special discounts and offers.

P.P.S. Eating well has never been this easy!

Lemon Yogurt Pound Cake

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Heart-healthy olive oil and protein-rich Greek yogurt take the place of butter in this lemony pound cake. Egg whites also help reduce calories, fat, and cholesterol and whole-wheat flour boost fiber. The texture is very much like classic pound cake.


Total: 2 hr 5 min

Prep: 15 min

Inactive: 1 hr

Cook: 50 min


  • Nonstick baking spray, for coating loaf pan
  • 1-1/2 cups white whole wheat flour
  • 2 teaspoons baking powder
  • 1/4 teaspoon fine salt
  • 3/4 cup sugar
  • Finely grated zest of 1 lemon
  • 1/2 cup plain low fat (2-percent) Greek yogurt
  • 1/4 cup low fat (1-percent) milk
  • 1/4 cup extra-virgin olive oil
  • 1/2 teaspoon pure vanilla extract
  • 2 large egg whites
  • 1 large egg



Preheat the oven to 350 degrees F. Coat an 8 1/2- by 4 1/2-inch loaf pan with baking spray. Whisk together the flour, baking powder and salt in a medium bowl. Put the sugar and lemon zest in another bowl and rub the lemon zest into the sugar with your fingers. Add the yogurt, milk, olive oil, vanilla, egg whites and whole egg and vigorously whisk until well blended. Add the flour mixture into the egg mixture and fold until just incorporated. Transfer to the prepared pan. Bake until a cake tester inserted in the center comes out clean, about 50 minutes. Cool in the pan on a wire rack for 5 minutes, and then unmold and cool to room temperature.


7-Layer Dip Salad

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Crafted from the meal version of the eminent 7-layer dip, this salad is crammed with delicious layers of crisp lettuce, cheese, olives, and avocado. A source of protein is brought forth by black beans, which you have the option of mixing with corn kernels for added sweetness.



½ avocado, peeled and pitted

1 small jalapeño chile pepper, seeded and chopped

¾ cup packed fresh cilantro

¼ cup fresh lime juice

2 tbsp apple cider vinegar

2 tsp raw honey

1 small clove garlic, chopped

½ cup extra-virgin olive oil

½ tsp sea salt

¼ tsp ground black pepper



2 hearts romaine lettuce, chopped (about 8 cups)

1 15-oz BPA-free can black beans, drained and rinsed

1 avocado, peeled, pitted and sliced

1 cup sliced pitted black olives

4 oz sharp cheddar cheese, grated

½ cup all-natural jarred salsa

⅓ cup sliced red onions

2 cups whole-grain tortilla chips



  1. Prepare dressing: In a blender or food processor, process avocado, jalapeño, cilantro, lime juice, vinegar, honey, and garlic until well combined. With motor running, drizzle in oil through feed tube until dressing is mixed and emulsified. Season with salt and pepper.

Note: This recipe makes more dressing than you’ll need. Use the desired amount then refrigerate the rest for salads throughout the week.

  1. Assemble salad: Spread ¾ of lettuce over the bottom of a serving platter. Over lettuce, spread beans, avocado, olives, cheese, salsa, onions and remaining ¼ of lettuce, placing ingredients in defined, decorative lines. Drizzle about ¼ cup dressing over top; serve with remaining dressing and tortilla chips on the side.

Nutrition Information

  • Serving Size: 1/4 of the recipe
  • Calories: 629
  • Carbohydrate Content: 43g
  • Cholesterol Content: 28mg
  • Fat Content: 45g
  • Fiber Content: 5g
  • Protein Content: 17g
  • Saturated Fat Content: 10g
  • Sodium Content: 825mg
  • Sugar Content: 4g
  • Monounsaturated Fat Content: 28g
  • Polyunsaturated Fat Content: 4g



The Surprising Way Lighting Can Affect What You Eat

By | Eating Healthy, Healthy Eating Facts | One Comment

In the modern day, it’s no secret that eating out makes sticking to a diet harder. Despite the enormous portions served in restaurants, new research has now discovered that ambient lighting can in fact trick individuals, by paving the way to consume more.

The aforementioned study, published in The Journal of Marketing Research, was initiated by examining orders of 160 diners at 4 chain restaurants. It was found that nearly half the diners were seated in rooms which were dimly lit, while the other half was seated in well-lit surroundings. Researchers also found that the diners with low light ordered 39% more calories, whereas individuals in brighter surroundings were 16 – 24% more likely to pick healthy items from the menu such as grilled fish, white meat & veggies). The researchers replicated the aforementioned results with hundreds of college students in follow up experiments.

“The thing about brightness which paved the way to eat smarter is that people feel more alert in brighter rooms, which therefore leads to making more forward-thinking, healthful decisions”, explained Dipayan Biswas, Ph.D., lead author, in a press release.

Researchers also concluded that when a coffee placebo is offered or when individuals were simply requested to be more alert in diners in dimly lit rooms, people were as likely as their counterparts in well-lit rooms to make healthy food choices.

It was proposed that making healthy choices often relied on the brightness of one’s mental state than simply the brightness of the room, of course advising not to swear off candlelit dinners as yet.

The director of the Cornell Food and Brand Lab, co-author Brian Wansink, Ph.D., states that the best way to avoid overindulging is to make one’s self-feel more alert.

The aforementioned would mean taking a brisk walk before dinner time or for to receive an instant boost of energy, simply splashing water on face. As Wansink pointed out, mood lighting is not all bad and strategies like these might actually be desirable. Prior research conducted of his has discovered that individuals who have meals in darkened rooms enjoy food more, eat slower & overall consume less.

Chicken Tandoori with Coconut Cream

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  • 12 ozs Chicken Breast (cubed)
  • 6 Barbecue Skewers
  • 1 can Coconut Milk
  • 1 tsp Onion Powder
  • 1 tsp Cumin
  • 1 tsp Coriander
  • 1 tsp Turmeric
  • 1 tsp Sea Salt


  1. In a shallow dish, add coconut milk and whisk in seasonings. Reserve 1/3 cup of the sauce for serving.
  2. Add chicken breasts to a dish, and swish around to coat. Cover and refrigerate 1 hour or overnight. Preheat grill to 450°F over direct heat. Remove chicken breast from the dish, and discard marinade.
  3. Place cubed chicken on skewers. Place chicken on the grill, and cook through 6-7 minutes. Flip and cook an additional 7 minutes.
  4. Serve with roasted vegetables, slivered almonds and pour additional coconut milk over the dish and enjoy.



5 Ways to Making A Healthier Sandwich

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Americans love sandwiches. On any given day, most of us consume a sandwich for lunch. A new study conducted, however, states that this meal may, in fact, be hurting our diet.

A study brought forth by the Journal of Public Health have discovered that on the days a sandwich is consumed, more calories of fat, sugar & salt are consumed by individuals.

Dietary intake data were analyzed by researchers of the University of Illinois at Urbana-Champaign of over 27,000 US adults from a bulky federal national survey. It was found that daily, nearly a quarter of total calorie intake together with a third of total fat consisting of saturated fat, sodium, and cholesterol was contributed by consumption of sandwiches.

On the day’s individuals did consume sandwiches, an additional 100 calories were ingested compared to days where consuming a sandwich was skipped. In addition to the aforementioned, it was also evident that individuals also consumed an additional 7 grams of fat, 3 grams of sugar and 268 grams of sodium as opposed to days when a sandwich was not consumed.

This was a result of the sandwiches consumed being categorized unhealthy. It was also reported by the research that the most sought-after sandwiches were prepared with cold cut, chicken & burgers.

The researchers also concluded that on days people consumed sandwiches, they ate slightly fewer fruits and vegetables as opposed to days consuming a sandwich was skipped.

As nutritionists, we do acknowledge the fact that people love sandwiches. Especially during lunch time, sandwiches are an easy go-to meal. Believe us when we say that a sandwich can be a very healthy lunch if attention to what goes inside is heeded to.

The following are a list of easy tips to pave the way for a better sandwich.

1. Drop the bun.

Though one can still consume bread, you may want to avoid the white bun and all refined products of white bread. Instead, settle for whole grain bread either oat, whole wheat or rye bread. Another great choice would be a whole grain pita or wrap. While choices are plenty, gluten-free whole grain bread made with brown rice flour, buckwheat flour or whole grain amaranth also are great ingredients to include.

2. Choose a healthy filler.

You could choose a lean protein such as grilled chicken, fish or turkey breast as a protein choice. If you still crave a burger, switch the hamburger for a veggie burger, a vegetarian sandwich comprised of tempeh, tofu, white beans or hummus. Go easy on cold cuts and avoid adding cheese atop your meat to avoid the additional sodium and fat.

3. Size matters.

Portion size does matter. A sandwich which isn’t fattening is simply a half sandwich. Aim for 3-4 ounces of protein the size of a deck of cards or your palms. While its ok to go a little overboard, you need to make note that most deli’s serve sandwiches with a pound of meat, which comprises of enough protein for 4 individuals.
If portioned correctly, a mid-day sandwich could indeed pave way for a weight loss option too.

4. Pile on the veggies.

Adding vegetables such as tomato, shredded carrot, lettuce & peppers onto your sandwich ads flavor, nutrients and color together with a flare of crunch and volume without adding too many calories.

5. Order the topping on the side.

A little goes a long way when it comes to toppings. Ketchup and mustard are high in sodium whereas cheese sauces, mayonnaise, and creamy salad dressings are high in fat and should be ordered on the side. An all-time favorite topping could be a thinly sliced avocado which contributes to healthy fat, moisture and flavor to your preferred sandwich.

Gluten Free Lemon White Chocolate Cheesecakes

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Portion control has been built into these gluten-free Lemon White Chocolate Cheesecakes. Be mindful when consuming in handfuls..

These Lemon White Chocolate Cheesecakes are creamy & rich and not overly sweet because of the added lemon. The smaller size makes it for a perfect indulgence.

Top these tiny Lemon White Chocolate Cheesecakes with a spoonful of tangy Lemon Curd, to help cut out any additional sweetness. They could also be topped with fresh berries too.


Prep Time


20 mins

Cook Time


20 mins

Total Time


40 mins









  • 2 Tablespoons (30 ml) butter, melted
  • 6 ounces (170 g) gluten-free Graham Animal Crackers, crushed


Lemon White Chocolate Cheesecakes:


  • 2-8 oz (250 g) packages cream cheese, softened
  • 1/2 cup (100g) granulated sugar
  • pinch of salt
  • 1/3 cup (80 ml) sour cream
  • 2 Tablespoons (30 ml) lemon juice
  • 2 teaspoons (10 ml) lemon zest
  • 1/4 cup (60 ml) heavy whipping cream
  • 1 teaspoon (5 ml) pure vanilla extract
  • 2 large eggs, room temperature
  • 8 oz (225 g) gluten-free white chocolate, melted




  1. Preheat the oven to 325 degrees F (163 degrees C). Line a 12 cup muffin tin with paper or foil liners. Set aside.




  1. Mix the melted butter and crushed cookies until they resemble wet sand. Divide the crumbs between the 12 muffin cups. Use a small cup to press the crumbs evenly across the bottom of the cupcake liner.


Lemon White Chocolate Cheesecakes:


  1. In the bowl of a stand mixer, fitted with a paddle attachment, beat the cream cheese, sugar, and salt until light and fluffy, about 5 minutes, scraping down the sides as necessary.


  1. In a separate bowl, whisk together the sour cream, lemon juice, lemon zest, cream, and vanilla extract.


  1. With the mixer running on low, slowly add the sour cream mixture to the cream cheese. You only want to mix until it is fully incorporated. Scrape down the sides of the bowl to ensure you don’t have any lumps of cream cheese.


  1. With the mixer on low, add the eggs, one at a time, mixing until the first one is incorporated before adding the second. Mix on low speed just until the batter is smooth.


  1. Fold in the melted white chocolate with a rubber spatula. This will help ensure you don’t over mix the batter.


  1. Spoon the batter into the prepared muffin tin. I use my large cookie scoop to make this easier.


  1. Bake in the preheated oven for 18-20 minutes, or until the cheesecakes are mostly set.


  1. Allow the cheesecakes to cool on a wire cooling rack for 15 minutes, before refrigerating for 1-2 hours. You want them to be completely cool before removing the cupcake liner. Top with Lemon Curd or fresh berries immediately before serving.



STOP Derailing your Diet. Avoid the 5 Portion Pitfalls.

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As an advocate of portion size, we believe that all foods can be incorporated into a healthy diet. However, even though one can relish larger portions of foods such as fruits and vegetables, attention must be heeded to how big portions are for other foods namely bread, red meat, baked goods, candy & chips.

Though there aren’t any records pertaining to people getting fat from consuming too many apples, berries or carrots, it is encouraging to relish generous portions of produce, while on the one hand, being mindful of the amount consumed from other foods, especially sweets. Often, the brain requires retraining, for to pay close attention to the exact amount of food which defines a healthy portion size & the formation of healthy habits to avoid overeating.

Being conscious of the aforementioned food snares is half the battle. For to abstain from overeating completely, the following portion pitfalls need to be averted.

  1. In the Search for a Bargain, You Purchase Oversize Bags of Chips.

Despite our love for a good bargain, for many of us, it is hard to resist buying the oversize bag of chips as opposed to the smaller bag, when it only costs a quarter or so more. However, though its great to stock up on mega rolls of toilet paper, the same is not applicable when it comes to food, especially Junk Food! The best bargain one can find should be in keeping one’s health and weight in check.

Suggestion: Avoid the purchase of mega-sized bags of food, unless time is taken for to portion out contents into individual servings in small containers or bags.

  1. Eating Directly from The Tub.

Eating straight from the package is one of the easiest ways to overeat. From a tub of ice-cream, a bag of chips or half a gallon of juice, it is very difficult to portion control the food when consumed straight from the package. As a result, leaving it up to one’s willpower seldom works.

Suggestion: Portion out a rational serving size onto a plate, savor it and enjoy while consuming seated.

  1. You Pour Instead of Dipping.

A central reason many of us consume more calories than we think is that for instance; after ordering a healthy salad, we tend to pour on tons of dressing. While, salad, veggies & greens won’t break you in the bank, calories of salad dressing add up instantaneously. One tablespoon of olive oil constitutes 120 calories. Modern-day salads and appetizers are found to contain several tablespoons worth.

Suggestion: Instead of pouring the dressing onto your favorite salad, dip your fork into a side dish of dressing. This way, you can always add more when needed.

  1. Attention to Serving Sizes on Food Labels are not heeded to.

Despite the increase in serving sizes of our favorite foods and while food labels would be getting a makeover, most individuals look at the calories listed as opposed to focusing on the serving size and number of servings per container.

While a single serving of your favorite food may contain 100 calories, eating several serving’s worths of it would make your calorie count much higher than simply 100 calories. Despite this very fact, yet many of us still hold on to the fact that they have only consumed 100 calories or so.

Suggestion: Along with the number of servings per container, attention must be paid to food label serving sizes. It is also suggested to utilize the aid of a measuring cup & food scale for to determine the exact number of servings actually on your plate.

  1. You Serve Food Family Style.

Whenever possible, the finest method to serve food is to plate it in the kitchen. Serving food family style by placing large platters of food straight on the dinner table is one of the easiest ways people end up consuming lot more than really needed. The larger the serving platter & utensils, the more food we are likely to consume.

Suggestion: When you plate out a reasonably sized portion in the kitchen, you can always go back for more if you are still hungry.


Flourless Fudge Cookies

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Indulge in a yummy treat, without blowing your diet! Gluten-free flourless cookies, both fudgy and rich with less than 70 calories per cookie.

Both light and crisp at the edges, the centers are fudgy and rich like that of a brownie. At 68 calories each, these cookies are much lighter and don’t take much time at all. Simply whip these up while the oven is preheating.

Recipe Note: Most people have had better luck with 3 egg whites, while others have had success with the recipe as written. You may want to commence with 3 egg whites and only add the 4th egg white if needed.

Since these are flourless fudge cookies, the batter is not a thick cookie batter. Therefore, please take note that the cookies would be thin, with crispy edges and soft middles, ideal for individuals looking forward for a softer, chewier & gluten-free cookie with add-ins.


Prep Time: 5 minutes          Cook Time: 8 minutes          Total Time: 13 minutes          Servings: 34                                                                                                               Calories: 68 kcal


  • 3cups of Powdered Sugar
  • 3/4 cups of unsweetened Cocoa Powder
  • 1/4 tsp. Salt
  • 4 Large Egg Whites
  • 1 T. Pure Vanilla Extract
  • 1/2 cup Semisweet Mini Chocolate Chips


  1. Preheat the oven to 350°F.
  2. Line two baking sheets with silicone baking mats. Spray mats with nonstick cooking spray. You can also line with parchment paper.
  3. In a large bowl, whisk together the powdered sugar with cocoa powder and salt.
  4. Stir in the vanilla and egg whites.
  5. Whisk just until the batter is moistened.
  6. Stir in the chocolate chips.
  7. Scoop the batter by the tablespoonful onto the baking sheets. Leave enough space between each cookie for them to spread (roughly about 2 ½ ” of space between each cookie).
  8. Bake for 8-10 minutes, or until the tops are glossy and lightly cracked.
  9. Let the cookies cool completely on the baking sheet, and store in an airtight container for up to 3 days.


  • Nutrition facts have been estimated.


5 Foods to Avoid in the 3rd Month of Your Pregnancy.

By | Eating Healthy, Healthy Diet Tips, Healthy Eating, Healthy Eating Basics, Healthy Eating for Pregnant Women | No Comments

Good news and congratulations for walking the great journey of pregnancy into the third month. However, escaping from the hands of being unable to eat due to nausea, vomiting and other discomforts of morning sickness, you may need to know how important a healthy eating habit is to you and your baby, especially at this stage of the pregnancy. Your practical class of healthy eating habits just began. The food a woman consumes during pregnancy is her baby’s main source of nourishment and diabetic pregnant women need to start with the diabetic portion plates, this may help put them in check in what they eat.  During the 3rd month of your pregnancy, a lot of development is happening to that little treasure inside of you. It is during this time the baby begins to experience any developmental changes and growth; it period marks the beginning of the baby:

  • Gaining more definite shape
  • Joints are beginning to form
  • Eyelids are getting formed
  • The four chambers of the heart are formed
  • Vital organs
  • Fingers no longer webbed
  • You may start to hear his heartbeat as the baby also is becoming more active.

Nevertheless, a lot have been said about the type of healthy foods that a to-be-mother should take during pregnancy; foods which may include: lean protein (fish, meat, eggs, beans, tofu, and cheese), whole grains (breads, whole wheat, oatmeal, and brown rice), fruits and vegetables, dairy foods, and many more. However, only little information is available on the type of foods that needed to be avoided during the period or perhaps a diet plates portion control for pregnant women in their third month; foods which are capable of mocking your healthy eating habits or program. And that’s exactly what will be revealed in this article.

Nevertheless, a lot have been said about the type of healthy foods that a to-be-mother should take during pregnancy; foods which may include: lean protein (fish, meat, eggs, beans, tofu, and cheese), whole grains (breads, whole wheat, oatmeal, and brown rice), fruits and vegetables, dairy foods, and many more. However, only little information is available on the type of foods that needed to be avoided during the period or perhaps a diet plates portion control for pregnant women in their third month; foods which are capable of mocking your healthy eating habits or program. And that’s exactly what will be revealed in this article.

Foods you should avoid in your 1st trimester Raw Sea foods
Many sea foods such as shark, king mackerel, swordfish and tilefish contain high level of methyl mercury; a toxic compound which has been found capable of crossing the placenta to cause brain function impairment in the developing baby. So stay off them.

Unpasteurized dairy foods
During this crucial stage of your pregnancy, it’s advisable you steer clear of unpasteurized dairy foods such as milk, blue-veined cheese and camembert. This will prevent you from possible food poisoning that may result from the bacteria; Listeria monocytogene found mostly in these unpasteurized foods. This bacterial infection could cause miscarriage, still birth, preterm labor, and illness in newborns.

Yes. Not all fruits are good for your consumption during pregnancy. If you are concern about having a healthy eating habit during pregnancy, this implies that you need to avoid such fruits as they are obviously not meant for you. Some of these fruits may include:

  • Papaya or Paw-paw: except very ripe, taking semi-ripe paw-paw may cause uterine contractions and thus leads to premature labor due to the high proportion of latex in them.
  • Grapes: may lead to body heat, especially during the last trimester. So avoid them.
  • Pineapples: may also cause premature labor due to Bromolain found in them.

Therefore, it’s clear that it goes beyond only ‘what to eat’ when it comes to talking about healthy eating habits in pregnant women. It also extends to what ‘not to eat’ or an appropriate diet plate portion control plan. A diabetic pregnant woman may consider the diabetic portion plate. As a matter of fact, these foods that are meant to be avoided, when continuously taken due to lack of knowledge, can go as far as sabotaging the effort put into healthy eating habit during the first trimester of a pregnancy.