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Serving Size??

Serving Size??. Fruit. 1 medium = a baseball. Small fruit: cherries,grapes,berries… = 1 cup Light bulb. Juice. 8oz. = 1 cup. Vegetables. ½ cup = light bulb. Dairy. 1 cup Cheese: 1oz. = 6 dice. Meat- Protein. 3 oz = woman’s palm or a deck of cards Beans = ½ cup.

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Serving Size??

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  1. Serving Size??

  2. Fruit • 1 medium = a baseball Small fruit: cherries,grapes,berries… = 1 cup Light bulb

  3. Juice • 8oz. = 1 cup

  4. Vegetables • ½ cup = light bulb

  5. Dairy • 1 cup • Cheese: 1oz. = 6 dice

  6. Meat- Protein • 3 oz = woman’s palm or a deck of cards • Beans = ½ cup 1 egg

  7. Grains • Bread = 1 slice • Bagel = ½ bagel • Pasta/ Rice = ½ cup • Breakfast cereal = 1 cup

  8. Fats • Limited

  9. Food Pyramid • Fruit Group = 4 daily servings, or 2 cups. • Vegetable Group 5 servings, or 2.5 cups. • Grain Group should provide 6 ounce-equivalents (1 ounce-equivalent means 1 serving), half of which should be whole grains. • Meat and Beans Group 5.5 ounce-equivalents or servings. • Milk Group 3 cups/servings. • Oils 24g or 6 teaspoons. • Discretionary Calories: These are the remaining amount of calories in each calorie level after nutrient-dense foods have been chosen. Up to 267 calories can be consumed in solid fats or added sugars if the other requirements have been met.

  10. Eat your colors! • Vegetables: • Dark Green greens (collards, beet and mustard greens, dandelion greens, turnip greens, kale), chinese cabbage (bok-choy), spinach, romaine lettuce, chard, watercress, endive, escarole, green peppers (jalapeno, chili), broccoli, brussels sprouts, parsley • Green peas, cabbage (white and green), cilantro, asparagus, green beans, green peppers (sweet), celery, runner beans. • Orange pumpkin, carrots, sweet potatoes, and winter squash (acorn, butternut, hubbard) habanero peppers, yellow peppers, yellow beans, yellow summer squash, corn (yellow and white). • Red tomatoes, red peppers (sweet and hot), red cabbage. • Other: serrano peppers, pasilla peppers, potatoes, radishes, turnips (cooked), rutabaga, green onions, vegetable juice (100%). • Fruits: • Orange: apricots, (fresh or dried) mangos, papayas, cantaloupe, oranges, orange juice (100%), guava, tangerines. • Yellow: bananas, grapefruit (red and pink), grapefruit juice (100%), apple juice (100%). • Red: watermelon, strawberries, raspberries, cherries (sweet and sour), red apples. • Green: kiwi, avocado. • Blue/Purple: prunes, blackberries, blueberries, black currants, grape juice (100%), purple plums. • Other: dried figs, raisins, dates.

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