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| 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 |
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| 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. |
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| 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 |
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