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Vegetables (4-5 Servings)
Rule of thumb:
One serving of vegetable =
1/2 cup cooked or 1 cup raw
Artichokes
Asparagus
Beets
Beet Greens
Bok Choy
Broccoli
Brussel Sprouts
Burdock Root
Cabbage
Carrots
Cauliflower
Celery
Collard Greens
Cucumbers
Green Beans
Kale
Kelp
Leeks
Lettuce
Onions
Peas
Peppers
Potatoes
Radishes
Spinach
Sprouts
Squash
Tomatoes
Turnips
Turnip Greens
Vegetable Juice (3/4 cup)
Watercress
White Potato
Winter Squash
Yams, etc.
Grains (6-11 Servings)
Bagel (1/2)
Cooked Cereal (1/2 cup)
Corn (1/2 cup/1 cob)
Crackers (3-4)
Croutons (3 tblsp)
English Muffin (1/2)
Enriched DryCereal (3/4 cup)
Grapenuts Cereal (1/4 cup)
Muffin (1)
Millet (1/2 cup)
Pancake/Waffle (1)
Pasta (1/2 cup)
Pita (1)
Popcorn (1 and 1/2 cups)
Puffed Cereal (1 and 1/2 cups)
Rice, cooked (1/2 cup)
Rice Cakes (1 1/2)
Sandwich Bun (1/2)
Shredded Wheat (1/2 cup)
Taco Shells (1)
Whole Grain Bread (1 slice)
Wheat Germ (3 tblsp)
Fruits (3-4 Servings)
Apple (1)
Applesauce (1/2 cup)
Apricots (raw) (4)
Apricots (canned) (1/2 cup)
Banana (1/2)
Berries (1/2 cup)
Cantaloupe (1/3)
Cherries (12 large)
Dates (10 with pits)
Dried Fruit (1/4 cup)
Fruit Salad (1/2 cup)
Grapefruit (1/2)
Grapes (15 small)
Guava (1)
Honeydew (cubed) (1 cup)
Kiwi (1)
Mango (1/2 small)
Nectarine (1 small)
Orange (1)
Papaya (1 cup)
Peach (1)
Peach (canned) (1/2 cup)
Pineapple (1/2 cup)
Plums (2)
Raisins (2 tblsp)
Raspberries (1 cup)
Rhubarb (1/2 cup)
Strawberries (3/4 -1 cup)
Watermelon (cubed) (1 1/4 cups)
Fruit Juice Rule of Thumb:
One fruit serving =
1/2 to 3/4 cup of 100% fruit juice
Dairy (3-4 Servings)
Dry non fat milk (1/3 cup)
Cottage Cheese (1/4 cup)
Hard Cheese (1 and 1/2 oz)
Processed Cheese (2 oz)
Ice Cream (3/4 cup)
Milk (all fluid types) (1 cup)
Parmesan Cheese (3 tblsp, grated)
Pudding (1 cup)
Semisoft Cheese (1 and 1/2 oz)
Yogurt (1 cup)
Beans-Fish-Meats (3-4 Servings)
Beans/Lentils (1/2 cup, cooked)
Egg (1)
Fish (2-3 oz)
Meats (2-3 oz)
Nut Butter (4 tblsp)
Peanut Butter (4 tblsp)
Poultry (2-3 oz)
Split peas (1/2 cup, cooked)
Soy Milk (1 cup)
Tofu or Tempeh (4 oz or 1/2 cup)
Extras (2-5 Servings)
Use Sparingly
1 Tblsp=the end of your thumb
2 Tblsp=your whole thmb
Avocado (1/8 medium)
Bacon (1 slice)
Bacon Bits (1 tsp)
Butter (1 tsp)
Chips (small bag)
Coconut (shredded) (2 tblsp)
Creamer (liquid) (2 tblsp)
Creamer (powder) (4 tsp)
Cream (whipping) (1 tblsp)
Cream (half &half) (2 tblsp)
Cream (sour) (1 tblsp)
Cream Cheese (1 tblsp)
Gelatin (1/2 cup)
Honey (1 tsp)
Jam (1 tsp)
Ketchup (1 tblsp)
Low Cal Mayo (1 tblsp)
Low Fat Margarine (2 tsp)
Margarine (1 tsp)
Nuts (2-3 tsp)
Olives (10 small)
Pickle Relish (2 tsp)
Salad Dressing (1 tblsp)
Salad Drsg (Lo- Cal) (2 tblsp)
Seeds (2-3 tsp)
Soda (6 oz)
Sugar (1 tsp)
Syrup (1 tsp)
Vegetable Oil (1 tsp)
Whipped Topping (1 tblsp)
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