Nutrition Manaual



Updated 3/9/18

FRUITS

Key Points:

1. Always choose fresh fruit rather than juice for increased fiber.

2. For fruits not listed below, assume a serving of fruit is 1 small or medium fresh fruit

1 Serving: (approximately 60 calories per exchange) 15g Carbs, 0g Fat, 0g Protein

1 apple 1 peach (1/2 c. canned)

1c. papaya 2 plums

1/2 banana 1/2 pomegranate

3/4 c. berries 1 small pear (1/2 c. canned)

1/3 cantaloupe (1 cup cubes) 3/4 c. Pineapple (1/3 c. canned)

1/2 grapefruit (3/4 c. segments) 15 grapes (small)

1 ¼ c. strawberries (raw, whole) 1 c. honeydew(1/8 melon)

2 tangerines 1 cup strawberries sliced

1 kiwi (large) 1 1/4c. watermelon

1 orange

VEGETABLES

Key Points:

1. Choose fresh or frozen vegetables rather than canned vegetables.

2. Eat at least some of your vegetables raw.

3 Steam or microwave vegetables to preserve nutrients and flavor.

4. Include dark green and deep orange vegetables several times per week.

5. Starchy vegetables (corn, peas, potato) are counted as Starches.

1 Serving: (approximately 25 calories per exchange) 5g. Carbs, 2g. Protein, 0g. Fat

1 cup raw or ½ cup cooked vegetables

|Asparagus |carrots |mushrooms |tomato |

|bean sprouts |cauliflower |onions |water chestnuts |

|beets |eggplant |peppers |zucchini |

|broccoli |greens |turnips | |

|brussel sprouts |leeks |spinach | |

STARCHES

Key Points:

1. Use whole grains whenever possible.

2. Include legumes -- beans and peas -- several times per week.

1 Serving: (approximately 80 calories per exchange) 15g. Carbs, 3g. Protein, ................
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