The Healthy Eating Food Chart

easy plate method dinners

 

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

Leave a Reply