VEGETABLES 3 or more servings a day Vegetables are packed with nutrients; they provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients. Dark green, leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory, or bok choy are especially good sources of these nutrients. Dark yellow and orange vegetables such as carrots, winter squash, sweet potatoes, and pumpkin provide extra beta-carotene. Include generous portions of a variety of vegetables in your diet. Serving size: 1 cup raw vegetables, 1/2 cup cooked vegetables. WHOLE GRAINS 5 or more servings a day This group includes bread, rice, pasta, hot or cold cereal. corn, millet, barley, buglar, buckwheat groats, and tortillas. Build each of your meals around a hearty grain dish -- grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins, and zinc Serving size: 1/2 cup hot cereal, 1 ounce dry cereal, 1 slice bread FRUIT 3 or more servings a day Fruits are rich in fiber, vitamin C, and betacarotene. Be sure to include at least one serving each day of fruits that are high in vitamin C -- citrus fruits, melons, and strawberries are all good choices. Choose whole fruit over fruit juices, which do not contain very much fiber. Serving size: 1 medium piece of fruit, 1/2 cup cooked fruit, 4 ounces juice. LEGUMES 2 or more servings a day Legumes -- which is another name for beans, peas, and lentils -- are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chickpeas, baked and refried beans, soy milk, tempeh, and texturized vegetable protein. Serving size: 1/2 cup cooked beans, 4 ounces tofu or tempeh, 8 ounces soy milk. I found this at www.vegsource.com
WHOLE GRAINS 5 or more servings a day This group includes bread, rice, pasta, hot or cold cereal. corn, millet, barley, buglar, buckwheat groats, and tortillas. Build each of your meals around a hearty grain dish -- grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins, and zinc Serving size: 1/2 cup hot cereal, 1 ounce dry cereal, 1 slice bread I used to eat to much stuff from this group cuz it was easy to grab without thinking about what I was doing and it really adds up without me realizing it so for the last few months I have been trying not to eat so much pasta. I like to have rice more then potato, but I still have to remember not to grab sandwiches & chips from the machines at work every night.
yeh i find if I snack at all it's on chips US crisps UK or rice cakes. I have been trying to eat cereal more instead of toast.
