Super-size = SUPERSIZE!!! |
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Portion Distortion Quiz
Since the serving sizes are relatively small, most people can easily follow the recommendations. The list below explains the size, shape, and/or look of one serving:
The list below explains the size, shape, and/or look of one serving:
· medium apple or orange: the size of a tennis ball
· 1 cup chopped raw vegetables or fruit: baseball size
· 1/4 cup dried fruit (raisins, apricots, mango): a small handful
· lunch-box size container of unsweetened applesauce
· cup of lettuce: four leaves
· chicken stir-fry with 1 cup of mixed broccoli, carrots, and mushrooms (= 2 vegetable servings)
· 1/2 cup cooked or canned legumes (beans and peas)
· 5-6 baby carrots
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5-9 servings a day of fruits and vegetables, the less cooking, the better, but make sure they are washed well
Snack Your Way To 5 A Day - Try the snack suggestions below to help reach the goal of eating at least 5 servings of fruits and vegetables each day. When you substitute low-calorie, high-fiber fruits and vegetables for less healthful snacks, you'll save on calories and feel fuller, too.
Keep mixed nuts and vegetable juice boxes in your desk drawer and glove compartment.
Keep a bowl full of fresh veggies and fruits on your kitchen counter.
Try dipping fresh fruit in a low-fat yogurt and pudding dip.
Fruits packaged in their own juice, frozen fruits and vegetables, and low-sodium canned vegetables provide the same healthful benefits as fresh produce.
Try dried fruits as a tasty and energizing snack you can take anywhere.
Short on time? Look for pre-cut vegetables such as baby carrots and broccoli florets at the grocery store. Dip them in nonfat ranch dressing for extra zip.
Limit your consumption of French fries, snack chips, and other fried vegetable products when nibbling, as well as at mealtimes.
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RECIPES:
Veggie Pita Pizza:
Preheat oven to 450 degrees. Place whole wheat pita flat on a pizza pan or cookie sheet. Spray with non-stick cooking spray. Season a small can of tomato sauce with Italian herbs and garlic. Spread a thick layer on pita bread. Arrange favorite fresh veggies on top. (onions, peppers, mushrooms, broccoli, zucchini, etc) Sprinkle with grated mozzarella cheese. Bake 10 minutes or until cheese slightly browns and bubbles.
Fruit Smoothie:
In blender, pour in 1 cup of milk and 2 Tbs apple juice concentrate. Start blender and gradually add frozen fruit of choice until desired thickness.
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BEST FAST FOOD:
the grocery store, the fresh fruit and vegetable aisle, shop the outside perimeter of the store |
Don't forget: WATER - 8 glasses a day
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