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Food suggestions and serving
sizes
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| FOOD GROUP |
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Recommended minimum daily serving sizes
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Breastfeeding
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Bottle feeding
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| Protein Rich |
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7
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5
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| One serving equals: |
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1 oz. fish or other seafood
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1 oz. beef, chicken, turkey or pork
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1 cooked egg
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1/2 cup cooked dry peas (pinot, soy, lentils, kidneys)
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3 oz. tofu
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1/4 cup peanuts, 2 Tbsp. peanut butter, 1/3 cup other
nuts
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1/4 cup sunflower seeds
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| Milk products (calcium-rich) |
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4
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3
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| One serving equals: |
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| 8 oz. fluid milk or yogurt (non-fat or low-fat) |
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| 1-1/2 oz. hard cheeses (jack, cheddar, mozzarella, swiss) |
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| 1/2 cup ricotta cheese |
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| 4 Tbsp. parmesan cheese |
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| 1 cup pudding or custard (made of non-fat or low-fat milk) |
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| 2 cups cottage cheese (low fat) |
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| Breads, cereals and grains |
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7
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6-7
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| (at least four as whole grain) |
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| One serving equals: |
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| 1 slice bread or dinner role |
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| 1/2 English muffin, 1/2 bagel |
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| 1/2 small pita or 1/2 hamburger bun |
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| 1/2 cup pasta, noodles or rice |
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| 1 muffin, whole wheat |
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| 1 small tortilla, corn or wheat |
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| 3/4 cup cold cereal, bran flakes, Cheerios |
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| 6 saltine-type crackers or 12 wheat crackers |
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| 3 cups popcorn |
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| 1/2 cup granola |
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| 1 small pancake or waffle |
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| 2 breadsticks (4" x 1/2") |
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| Vitamin C-rich fruits & vegetables |
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1
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1
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| One serving equals: |
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| 6 oz. orange, tomato, grapefruit juice or vegetable juice cocktail |
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| 1 fresh orange, kiwi, mango, guava or lemon or 2 tangerines |
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| 1/2 cup strawberries, cantaloupe or papaya |
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| 1/2 cup broccoli, brussel sprouts, cauliflower, snow peas
or bell peppers |
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| 2 medium tomatoes, 1/5 cup tomato puree or 1/2 cup cooked
cabbage |
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| 1/2 medium grapefruit |
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| 2 Tbsp. hot chili peppers |
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| Vitamin A-rich fruits & vegetables |
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1
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1
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| One serving equals: |
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| 1 small carrot |
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| 6 oz. apricot nectar or vegetable juice |
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| 3 fresh apricots |
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| 1/2 cup cooked greens (mustard, kale, spinach, bok choy, chard,
collards) |
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| 1/4 mango, cantaloupe |
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| 1/2 cup sweet potatos, pumpkin, yams, winter squash |
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| 2 medium tomatoes |
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| 1 cup fresh spinach or parsely |
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| 2 Tbsp. hot chili peppers |
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| Other fruits & vegetables |
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3
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3
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| (emphasise vegetable sources) |
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| One serving equals: |
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| 6 oz. fruit juice |
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| 1/2 cup sliced: apple, banana, berries, cucumber, grapes,
peaches, pears, corn, peas, potatoes, pineapple, green beans, zucchini,
watermelon, mushrooms, cherries, onions |
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| 2 medium plums, 1/2 cup applesauce |
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| 1 medium nectarine |
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| 1/4 cup raisins |
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| 1 cups lettuce |
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| Unsaturated fats |
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3
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3
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| One serving equals: |
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| 1 tsp margarine, mayonaise, or vegetable oil (canola, saflower,
corn, olive) |
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| 1 tsp. salad dressing (mayonaise-based) |
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| 1 Tbsp. salad dressing (oil based) |
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| 1/8 avocado |
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| 10 small or 5 large olives |
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| Saturated fat |
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Use sparingly
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| One serving equals: |
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| 1 Tbsp. butter; 1 slice bacon; 2 Tbsp. sour cream; 1 Tbsp.
cream cheese |
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