GRAINS

Half the quantity should be whole grains

VEGETABLES

Eat as much variety as possible

FRUITS

A third of your diet should be fruits

MILK

Recommend skimmed milk products for all adults

MEATS & BEANS

Use lean meats

Eat at least 3 oz of crackers, whole grain cereals, rice or pasta and breads per day.

This works out to 1 slice of bread, 1 cup breakfast cereal, ½ cup cooked rice or pasta.

Eat more dark green vegetables. The darker the color of your vegetables (green, yellow, purple etc) the better it is.

Include carrots, sweet potatoes and all types of beans and lentils.

Eat a variety of fresh fruit. Avoid canned stuff and juices.

Fruits need to oxidize in your stomach – not in the blender or a factory.

Go low fat or fat-free. If you can’t consume milk products choose lactose free products or other calcium sources such as fortified foods and beverages.

Chose low fats and lean meats or poultry. Bake, broil or grill. Avoid fried.

Include fish, beans, peas, nuts and seeds.

A 2,000 calories a day diet should contain the following from each food group:

6 oz of grains

2 ½ cups vegetables

2 cups of fresh fruit

3 cups milk

5 ½ oz of meat and beans

GRAINS

Whole wheat bread 1 slice 50 ~ 60 calories

Oatmeal 1 cup 145 calories

Buckwheat or whole wheat pancakes – 60~80 calories per serving

Cooked rice ½ cup 100 calories

Vegetables

FRUITS

Alfalfa sprouts 1 cup 20 calories

 Artichoke  1 medium 60 calories

 Artichoke hearts 1/2 cup cooked 42 calories

 Arugula  1/2 cup 3 calories

 Asparagus  1/2 cup cooked 23 calories

 Avocado  1/2 cup pureed 185 calories

 Bamboo shoots 1/2 cup raw 21 calories

 Beet greens 1/2 cup cooked 20 calories

 Beets  1/2 cup cooked 38 calories

 Bell peppers 1/2 cup raw sliced 25 calories

 Bok choy 1/2 cup cooked 10 calories

 Broccoli  1/2 cup cooked 22 calories

 Broccoli, raw 1 medium stalk 45 calories

 Brussels sprouts 1/2 cup cooked 30 calories

 Cabbage  1/2 cup cooked 17 calories

 Carrot, raw 1.7 inch 31 calories

 Carrots  1/2 cup cooked 35 calories

 Cauliflower  1/2 cup cooked 20 calories

 Cauliflower, raw 3 florets 14 calories

 Celery, raw 1 stalk 6 calories

 Celery  1/2 cup cooked 13 calories

 Chard  1/2 cup cooked 18 calories

 Chives  1 medium 9 calories

 Collard greens 1/2 cup cooked 17 calories

 Corn  1/2 cup cooked 89 calories

 Cucumbers  1/2 cup sliced  7 calories

 Eggplant  1/2 cup cooked 13 calories

 Endive  1/2 cup chopped 13 calories

 Garlic  1 clove 4 calories

 Green beans 1/2 cup cooked 22 calories

 Green onions 1/2 cup chopped 16 calories

 Jicama  1/2 cup cooked 43 calories

 Kale  1/2 cup cooked 18 calories

 Kohlrabi  1/2 cup cooked 24 calories

 Leeks  1/2 cup cooked 16 calories

 Lemon grass 1 cup raw 66 calories

 Lettuce, iceburg 1/2 cup 9 calories

 Lettuce, romaine 1/2 cup 4 calories

 Mushrooms  1/2 cup raw 9 calories

 Mushrooms  1/2 cup cooked 21 calories

 Mustard greens 1/2 cup cooked 11 calories

 Okra  1/2 cup cooked 25 calories

 Olive oil 1 tbs. 120 calories

 Onion  1/2 cup cooked 46 calories

 Onion, raw 1 medium 60 calories

 Onion, raw 1/2 cup chopped 30 calories

 Parsley  1/2 cup chopped 11 calories

 Peas  1/2 cup cooked 34 calories

 Potato, white 1/2 cup cooked 59 calories

 Pumpkin  1/2 cup cooked 24 calories

 Radishes  1/2 cup sliced 12 calories

 Radicchio  1 medium leaf 2 calories

 Rhubarb  1/2 cup raw 13 calories

 Rutabaga  1/2 cup cooked 47 calories

 Sauerkraut  1/2 cup cooked 25 calories

 Spinach  1/2 cup cooked 21 calories

 Spinach  1 cup raw 14 calories

 Summer squash 1/2 cup cooked 36 calories

 Sweet potato 1/2 cup cooked 125 calories

 Tomato  1 medium 35 calories

 Turnip greens 1/2 cup cooked 15 calories

 Turnips  1/2 cup cooked 24 calories

 Water chestnuts 1/2 cup raw 60 calories

 Winter squash 1/2 cup cooked 80 calories

 Zucchini  1/2 cup cooked 14 calories

Apples (1/2 ), Figs, Orange, Guava,  Peach, Tangerine, Grapes / Rasberries (1 cup) each of these medium sized fruit contains approx. 40 calories

Bananas (1 medium) , Cherries (1 cup), Dates (5), Watermelon (10” slice), Kiwi fruit (2 medium), Pear (1 medium) each of these fruits contains approx 125 calories

MILK

Low fat milk (1 cup), Butter 1 tbsp, Cheddar / Cottage Cheese 1oz each of these items contains approx 125 calories

Skimmed milk (1 cup), Egg (1 large) would each contain 85 calories

POULTRY

Chicken or Turkey (light meat) 4oz would contain 200 calories