A Partial List of Fruits and Vegetables to Add to Your Menu PlanThe second item to add to each meal in your menu is fruits, vegetables, or both. These items add fiber, as well as vitamins, to your diet. Fiber adds bulk to your system, holding off hunger pangs until time for you to eat again. A List of Vegetables
with suggested serving sizes
1 cup cooked vegetables
1 cup raw vegetables
1 cup salsa or spaghetti sauce
1/2 cup corn
1/2 cup potato
1 tomato
1/4 avacado
2 cups lettuce
Serving sizes for vegetables are only suggestions. Many vegetables could be considered "free" foods, as the calorie counts are so low as to not be a problem.
A good rule to follow is to fill half your plate with vegetables such a broccoli (count the cheese as protein). Make your salads huge as far as the leafy greens are concerned, but watch out for other ingredients.
Don't Fry Your Vegetables. Use vegetable spray These Are Good for Dessert
or as Part of a Dessert
1/2 cup applesauce, sliced mango, sliced necterine
1/2 cup sliced necterine, cubed papaya, cubed pineapple
2/3 cup watermelon, cantaloupe, honeydew and other melons
2/3 cup blueberries, raspberries, blackberries
1 cup strawberries or rhubarb
1 small apple, orange, or peach
1/2 cup cherries or grapes
2 dates
1/2 banana
2 tablespoons raisins, dried cranberries, dried cherries, etc
This list is not complete, of course, but you get the idea.
Do not add sugar. Use Splenda or Equal.
Do not use juices as a choice here. They are a concentrated source of sugar. Eat the whole fruit instead.
Click here for more information on nutrient dense plant foods.
Return to your menu chart and add fruits and/or vegetables to eadh meal.
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