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Fruit and vegetables For this ch

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					Fruit and vegetables For this challenge you need a minimum of five servings a
day of fresh fruit and vegetables (3 servings of vegetables and 2 servings of fruit).
The United States Department of Agriculture sets a serving size for fruit or vegetables to be
equal to about one-half cup. Greens like spinach and lettuce have a serving size equal to
one full cup. One serving of sliced fruit is equal to one-half cup; however a single piece of
fruit, such as an apple or an orange counts as one serving. Go for a mix of colors and be
inventive - you can add fresh fruit and veggies to every meal with a bit of
planning. Add to breakfast cereal, use as snacks, have a salad with every meal,
have several veggie meals a week, add to soups and stews, add raw vegetables to
salads.

VEGETABLES (at least 3 servings per day) 1 serving=

       Asparagus, canned 7 spears
       Asparagus, fresh 5 spears
       Avocado Half
       Baby sweetcorn 6
       Baked beans 3 heaped tbsp (1/2 cup)
       Beans, cooked: kidney beans, chickpeas, lentils etc 3 heaped tbsp (1/2 cup)
       Broad beans 3 heaped tbsp (1/2 cup)
       Broccoli 2 large florets
       Brussels sprouts 8
       Cabbage 3 heaped tbsp shredded, (1/2 cup)
       Carrots 1 large
       Celery 3 sticks
       Cherry tomatoes 7
       Curly kale 4 tbsp (1/2 cup)
       Eggplant One-third of a large one
       French beans 4 heaped tbsp (1/2 cup)
       Kidney beans See Beans
       Lentils See Beans
       Mixed salad Cereal bowl full (1 cup)
       Mushrooms, button 14
       Onion 1 medium
       Parsnip 1 large
       Peas, fresh, frozen or canned 3 heaped tbsp (1/2 cup)
       Potatoes Never count towards your daily vegetable servings, in any form!
       Salad leaves, lettuce etc Cereal bowl full (1 cup)
       Scallions 8
       Snowpeas Handful
       Spinach, cooked 3 heaped tbsp (1/2 cup)
       Spring onions 8
       Sugarsnap peas Handful
       Sweetcorn, fresh, frozen or canned 3 heaped tbsp (1/2 cup)
       Tomato 1 medium
       Vegetable soup 1 serving of fresh or canned soup
       Vegetable sticks Handful of mixed - celery, pepper, carrot etc
       Zucchini Half a large one

FRUIT (at least 2 servings per day) 1 serving=
     Apple, dried 4 rings
     Apple, fresh 1 medium
     Apricots, dried 3 whole
     Banana 1 medium
     Blackberries Handful
     Clementines 2
     Cherries, fresh 14
     Dried fruits, mixed 1 tbsp (1/4 cup)
     Figs, fresh 2
     Fruit and vegetable juices 250ml (1 cup) glass
     Fruit salad, fresh or canned 3 heaped tbsp, (1/2 cup)
     Kiwi 2
     Grapefruit Half
     Grapes Handful
     Lychees, fresh or canned 6
     Mango 2 slices
     Melon 1 large slice
     Passion fruit 6
     Peach, canned 2 halves
     Peach, fresh 1 medium
     Pear 1 medium
     Pineapple, canned 2 rings
     Pineapple, fresh 1 large slice
     Plums 2 medium
     Prunes, canned 6
     Nectarine 1 medium
     Raisins 1 tbsp (1/4 cup)
     Raspberries 2 handfuls
     Rhubarb, cooked 2 heaped tbsp (1/3 cup)
     Satsumas 2
     Strawberries 7

Dairy: Eat a minimum of 3 servings per day from the dairy group.
1 serving of dairy =

     1 cup of milk (a half pint container)
     1 cup of yogurt (a regular 8 ounce container)
     1.5 ounces of natural cheese (like cheddar or Swiss)
     2 ounces of processed cheese (like American cheese slices)

                                  Think of it this way:
               1 1/2 ounces of cheese is about the size of two dominoes!

				
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