|
FRUIT GROUP |
QUANTITY |
GRAMS |
|
Figs, dried
|
2 |
5 |
|
Apple |
1 |
4 |
|
Blueberries |
1 cup |
4 |
|
Avocado |
1/3 |
3 |
|
Banana |
1 |
3 |
|
Orange |
1 |
3 |
|
Cherries |
1 cup |
3 |
|
Prunes, dried |
1 cup |
3 |
|
Strawberries |
1 cup |
3 |
|
Apple, no skin |
1 |
2 |
|
Grapes |
1 1/2 cup |
2 |
|
Apricots, dried |
1/4 cup |
2 |
|
Nectarine |
1 |
2 |
|
Peach |
1 |
2 |
|
Pineapple |
1 cup |
2 |
|
Plums |
2 |
2 |
|
Cantaloupe |
1 cup |
1 |
|
Watermelon |
1 cup |
1 |
|
Grapefruit |
1/2 |
1 |
|
Apple juice |
1 cup |
0 |
|
Orange juice |
1 cup |
0 |
 |
|
VEGETABLE GROUP |
QUANTITY |
GRAMS |
|
Potato, baked, with skin |
1 |
4 |
|
Green peas |
1/2 cup, cooked |
4 |
|
Potato, sweet, baked, with skin |
1 |
3 |
|
Brussels sprouts |
1/2 cup, cooked |
3 |
|
Carrots |
1/2 cup, cooked |
3 |
|
Broccoli |
1/2 cup, cooked |
2 |
|
Cabbage |
1/2 cup, cooked |
2 |
|
Cauliflower |
1/2 cup, cooked |
2 |
|
Corn |
1/2 cup, cooked |
2 |
|
Carrots, raw |
1 |
2 |
|
Green beans |
1/2 cup, cooked |
2 |
|
Spinach |
1/2 cup, cooked |
2 |
|
Asparagus |
1/2 cup, cooked |
1 |
|
Celery |
1 stalk |
1 |
|
Green Pepper, raw |
1/2 |
1 |
|
Lettuce, Iceberg |
1 cup |
1 |
|
Lettuce, romaine |
1 cup |
1 |
|
Tomato, raw |
1/2 |
1 |
|
|
|
BEANS & VEGGIE BURGERS |
QUANTITY |
GRAMS |
|
Healthy Choice Hearty Chili Beef |
1 cup, cooked |
8 |
|
Lentils |
1/2 cup |
8 |
|
Beans, pinto |
1/2 cup |
7 |
|
Progresso Lentil Soup |
1 cup, cooked |
7 |
|
Chickpeas |
1/2 cup |
6 |
|
Healthy Choice Bean and Ham Soup |
1 cup, cooked |
6 |
|
Beans, kidney |
1/2 cup |
6 |
|
Boca Burgers, Original |
1 |
4 |
|
Healthy Choice Split Pea and Ham Soup |
1 cup, cooked |
4 |
|
Campbell's Healthy Request Minestrone |
1 cup, cooked |
3 |
|
Gardenburger, Original |
1 |
3 |
|
Tofu |
3 oz |
0 |
|
|
|
GRAINS & PASTA |
QUANTITY |
GRAMS |
|
Bulgur |
1 cup, cooked |
8 |
|
Barley |
1 cup, cooked |
6 |
|
Spaghetti, whole-wheat |
1 cup, cooked |
6 |
|
Rice, brown |
1 cup, cooked |
4 |
|
Aunt Jemima Buckwheat Pancake Mix |
4 4 inch |
3 |
|
Couscous |
1 cup, cooked |
2 |
|
Macaroni |
1 cup, cooked |
2 |
|
Spaghetti |
1 cup, cooked |
2 |
|
Rice, white |
1 cup, cooked |
1 |
|
|
|
CEREAL |
QUANTITY |
GRAMS |
|
General Mills Fiber One |
1/2 cup |
14 |
|
Kellogg's All-Bran Bran Buds |
1/3 cup |
14 |
|
Kellogg's All-Bran Extra Fiber |
1/2 cup |
13 |
|
Kellogg's All-Bran Original |
1/2 cup |
10 |
|
General Mills Multi-Bran Chex |
1 cup |
8 |
|
Kashi Good Friends |
3/4 cup |
8 |
|
Post Raisin Bran |
1 cup |
8 |
|
Post Spoon Size Shredded Wheat, Original |
1 cup |
6 |
|
General Mills Wheat Chex |
1 cup |
5 |
|
Post Bran Flakes |
3/4 cup |
5 |
|
Post Grape Nuts |
1/2 cup |
5 |
|
Wheatena (cooked) |
1 cup |
4 |
|
Kellogg's Complete Oat Bran |
3/4 cup |
4 |
|
Quaker Oats (cooked) |
1 cup |
4 |
|
General Mills Cheerios |
1 cup |
3 |
|
General Mills Wheaties |
1 cup |
3 |
|
General Mills Whole Grain Total |
3/4 cup |
3 |
|
Quaker 100% Natural Low Fat Granola |
2/3 cup |
3 |
|
Kellogg's Corn Flakes |
1 cup |
1 |
|
Kellogg's Product 19 |
1 cup |
1 |
|
Kellogg's Special K |
1 cup |
0 |
|
Kellogg's Rice Krispies |
1 cup |
0 |
|
|
|
BREAD & CRACKERS |
QUANTITY |
GRAMS |
|
Arnold 100% Whole Wheat |
2 slices |
6 |
|
Brownberry 100% Whole Wheat |
2 slices |
6 |
|
Oroweat 100% Whole Wheat |
2 slices |
6 |
|
Roman Meal 100% Whole Wheat |
2 slices |
6 |
|
Arnold Original |
2 slices |
6 |
|
Oroweat Bran'nola Original |
2 slices |
6 |
|
Wasa Hearty Rye Crispbread |
3 |
6 |
|
Nabisco Triscuits |
7 |
4 |
|
Pepperidge Farm 100% Stoneground Whole
Wheat |
2 slices |
4 |
|
Wonder Stoneground 100% Whole Wheat |
2 slices |
4 |
|
White bread |
2 slices |
1 |
|
|