My source for the plate portion of this picture is: http://www.cnpp.usda.gov/Publications/MyPlate/GettingStartedWithMyPlate.pdf
Notice that eating fruit and vegetables should make up half of our daily diet. Eating sufficient grains is our next priority over eating sufficient proteins. Daily consumption is also a priority. Here is how the USDA (United States Department of Agriculture) divide up the amount of food we should consume from each food group based on a 2000 calorie diet:
My source for the food measurements found in this picture came from: http://www.choosemyplate.gov/foodgroups/downloads/MyPlate/mini_poster_English_final.pdf
This is how this should work.
The USDA would have us consume a 6-ounce equivalent of Grains. Half of those grains should be whole grains.
The following grains count as one-ounce grains:
* one-half cup of brown rice.
* one-half cup of oatmeal
* 3 cups of popcorn
* one cup of whole wheat cereal flakes
* one slice of whole wheat bread
* 5 whole wheat crackers
* one cup corn flakes
* 7 Saltine Crackers
The following counts as two ounces of grain:
* one piece of cornbread 2 1/2 inches by 2 1/2 inches by 1 1/4 inch high
* one 8-inch in diameter flour tortilla
* one cup of white rice
The following counts as 2 1/2 ounces of grain:
* one Kaiser Roll
Of the above list, the Whole Grain options include brown rice, oatmeal, popcorn, whole wheat cereal flakes, whole wheat bread, and whole wheat crackers. The Refined Grains options include cornbread, cornflakes, crackers, flour tortillas, kaiser roll, and white rice.
My source for the above information on Grains is: http://www.choosemyplate.gov/foodgroups/food_library/grains/rice.html#
For more Grain options, please click on the following link:
http://www.choosemyplate.gov/foodgroups/grains.html#
From their whole grain list, I would enjoy eating popcorn, whole wheat bread, whole wheat crackers, whole wheat pasta, whole wheat sandwich buns and rolls, and wild rice.
From their refined grains list, I would enjoy eating cornbread, grits, noodles, spaghetti, macaroni, pitas, pretzels, white bread, white sandwich buns and rolls, and white rice.
The USDA would have us consume 2 1/2 cups of vegetables daily.
From the Dark Green Vegetable category, this counts as one cup of vegetables:
* 1 cup of chopped broccoli or 1 cup of florets
* 3 spears 5 inches long raw or cooked broccoli
* 1 cup of cooked Greens or Spinach
* 2 cups raw Greens or Spinach
* 2 cups raw leafy greens such as Spinach, romaine, watercress, dark green leafy lettuce, endive, and escarole
From the Dark Green Vegetable category, this counts as one-half cup of vegetables:
* 1 cup raw Greens or Spinach
* 1 cup raw leafy greens such as Spinach, romaine, watercress, dark green leafy lettuce, endive, and escarole
From the Red and Orange Vegetable category, this counts as one cup of vegetables:
* 1 cup raw or cooked carrots
* 2 medium carrots
* 1 cup baby carrots (about 12)
* 1 cup mashed or cooked pumpkin
* 1 cup chopped raw or cooked Red Peppers
* 1 large Red Pepper that is 3 inches diameter, 3 ¾ inch long
* 1 large raw whole 3 inch tomato
* 1 cup chopped raw, canned, or cooked tomatoes
* 1 cup Tomato juice
* 1 large baked Sweet Potato 2 ¼ inch or more diameter
* 1 cup sliced, mashed, or cooked Sweet Potato
* 1 cup cubed or cooked Winter Squash (acorn, butternut, hubbard)
From the Red and Orange Vegetable category, this counts as one-half cup of vegetables:
* 1 medium carrot
* About 6 baby carrots
* 1 small Red Pepper
* 1 small raw whole tomato 2 ¼ inch diameter
* 1 medium canned Tomato
* ½ cup Tomato juice
* ½ acorn squash, baked = ¾ cup
From the Beans and Peas Vegetable category, this counts as one cup of vegetables:
* 1 cup whole or mashed or cooked dry beans and peas such as garbanzo, kidney, pinto, soy, black eyed peas, or split peas
From the Beans and Peas Vegetable category, this counts as one-half cup of vegetables:
NONE
From the Starchy Vegetable category, this counts as one cup of vegetables:
* 1 cup yellow or white corn
* 1 large ear of corn (8 inches to 9 inches long)
* 1 cup green peas
* 1 cup diced or mashed white potatoes
* 1 medium boiled or baked potato (2 ½ inches to 3 inches diameter)
* French fried potato: 20 medium to long strips (2 ½ inch to 4 inches long) [Contains added calories from solid fats]
From the Starchy Vegetable category, this counts as one-half cup of vegetables:
* 1 small ear of corn (about 6 inches long)
From the Other Vegetable category, this counts as one cup of vegetables:
* 1 cup cooked bean sprouts
* 1 cup chopped raw or cooked green cabbage
* 1 cup pieces or florets raw or cooked cauliflower
* 1 cup diced raw or cooked celery
* 2 large stalks celery (11 to 12 inches long)
* 1 cup raw sliced or chopped cucumbers
* 1 cup cooked Green Beans or Wax Beans
* 1 cup chopped raw or cooked Green Peppers
* 1 large Green Pepper (3 inches diameter, 3 ¾ inch long)
* 2 cups raw Iceberg or Head Lettuce
* 1 cup raw or cooked mushrooms
* 1 cup chopped raw or cooked onions
* 1 cup cooked sliced or diced summer squash or zucchini
From the Other Vegetable category, this counts as one-half cup of vegetables:
* 1 large stalk of celery (11 to 12 inches long)
* 1 small Green Pepper
* 1 cup raw Iceberg or Head Lettuce
The source for the vegetable lists is: http://www.choosemyplate.gov/foodgroups/vegetables_counts_table.html
The USDA would have us consume 2 cups of fruit per day.
The following fruits count as 1 ½ cup of fruit:
* 1 medium bunch of Grapes (about 50 grapes)
The following fruits count as 1 cup of fruit:
* 1 large 8 inch long banana
* 1 small Gala Apple
* 1 medium Mango (about 4 ¾ inch wide)
* 2 large Plums (about 2 ½ inch wide)
The following fruits count as ½ cup of fruit:
* ½ cup of fruit cocktail
* ½ medium (4 inches diameter) Grapefruit
* 1 small Orange
* ½ cup Orange Juice (about 3 7/8 inch tall and 2 5/8 inch wide)
* ½ Peach
* ¼ cup Raisins
* ½ cup Strawberries
The source for the fruit list is: http://www.choosemyplate.gov/images/nav_food_gallery_fruits.jpg
Other fruit that I also enjoy includes Raspberries, Kiwi Fruit, Lemon Juice, Cantaloupe, Honeydew, Watermelon, Pears, Pineapple, Prunes, Grape Juice, and Apple Juice.
I pulled these from their list on this link: http://www.choosemyplate.gov/foodgroups/fruits.html#
The USDA would have us consume 5 1/2 ounces of protein per day.
The following proteins counts as 8 ounces cooked weight:
* Salmon Steak
The following proteins counts as 5 ounces cooked weight:
* Beef Strip Steak
The following proteins counts as 4 ounces cooked weight:
* Pork Chop minus bone
The following proteins counts as 3 ounces cooked weight:
* 1 small breast half
The following protein counts as 2 ounces:
* 6 thin slices of Ham
* 7 medium shrimp
* About 25 almonds (plus 2 tsp oil)
* About 13 cashews (plus 2 tsp oil)
* one ounce mixed nuts (plus 2 tsp oil)
* one ounce walnuts which is about 9 walnuts (plus 2 tsp oil)
* one-half cup cooked black beans**
* one-half cup cooked kidney beans**
* one-half cup cooked pinto beans**
** This also counts as ½ cup toward the Dry Beans and Peas Vegetable category
The source for the proteins list is: http://www.choosemyplate.gov/images/nav_food_gallery_proteinfoods.jpg
Some other proteins that I enjoy comes from the following list: http://www.choosemyplate.gov/foodgroups/proteinfoods.html
* Leans cuts of beef
* Lean cuts of lamb
* Lean ground beef
* Turkey
* Ground chicken or turkey
* Chicken Eggs
* Hazelnuts
* Peanuts
* Peanut Butter
* Pecans
* Pistachios
* Pumpkin Seeds
* Sunflower Seeds
* Salmon
* Trout
* Canned Tuna
* Lobster
* Mussels
The USDA would have us consume 3 cups of dairy per day.
The following dairy items counts as one cup of dairy:
* Milk or Soymilk (8 ounces)
* Yogurt (made with milk or soy – 8 fluid ounce carton)
* 1/3 cup shredded Cheddar Cheese
* 2 slices Swiss Cheese, ¾ ounce each
The following dairy items counts as one-half cup of dairy:
* Chocolate Pudding (½ cup)
* Frozen Yogurt (made with milk or soymilk – ½ cup
The source for the dairy list is: http://www.choosemyplate.gov/images/nav_food_gallery_dairy.jpg
Other dairy products I enjoy include:
* Ice Cream
* Cottage Cheese
* Parmesan Cheese
* Mozzarella Cheese
This was pulled from the following link: http://www.choosemyplate.gov/foodgroups/dairy.html
I know I will need to refer back to this blog over and over as I work on refining my diet as part of a life style change to be healthy and whole.
Which foods do you particularly like and enjoy?
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