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So what is a cup of fruit anyway?
In general, 1 cup of fruit or 100% fruit juice, or 1/2 cup of dried fruit can be considered as 1 cup from the fruit group.
Examples of 1 cup of fruit are the following:
1 small apple
1 large banana (8" long)
32 grapes
1 large orange
1 large peach
2 large plums
8 large strawberries
The following are examples of 1/2 cup of fruit:
4 ounces of applesauce
1/2 medium grapefruit (4' diameter)
16 grapes
1 small orange
1/2 cup of orange juice
1/4 cup of raisins (1 small box)
4 large strawberries
Here is a fruit recipe to enjoy!
Quick-Start Fruit Smoothie
(from the "It's All About Nutrition" kitchen)
1 apple (skin on)*
1 banana
1 kiwi
8-10 strawberries
1 cup of orange juice
1 cup of cranberry juice (100% juice)
1 cup of non-fat plain yogurt
*Wash skin of apple thoroughly, then cut in quarters. Add half the ingredients to a blender and blend until fine. Add remaining ingredients and blend until smooth.
Serve at your convenience. Keep unused portions refrigerated (may need to be reblended before serving).
Yield: approximately 40 ounces (5 - 1 cup servings)
This recipe provides vitamin C, potassium, fiber, folic acid, and calcium.
So what is a cup of vegetables anyway?
In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group.
Examples of 1 cup of vegetables are the following:
2 cups of raw leafy greens such as spinach, romaine lettuce
1 cup of cooked greens such as kale, spinach, collards, mustard greens, turnip greens
1 cup of chopped broccoli
1 cup of baby carrots (about 12) or 2 medium carrots
1 cup of celery or 2 large stalks
1 cup of raw cucumber
1 cup of green peas
1 medium potato, baked
1 large sweet potato, baked
The following are examples of 1/2 cup of vegetables:
1 cup of raw leafy greens
6 baby carrots or 1 medium carrot
1/2 cup of cooked corn
1/2 cup of cooked green beans
1/2 cup of legumes (dry beans) such as cooked black, kidney, or pinto beans
1 small green or red pepper
1/2 cup of raw tomato or 1 small raw whole tomato
1/2 cup of tomato or vegetable juice
1/2 cup of raw zucchini
Here is a vegetable recipe to enjoy!
Italian Style Zucchini
(from the "It's All About Nutrition" kitchen)
2-3 medium zucchini, sliced
1 medium onion, diced
1 cup mushroom slices
1 tablespoon minced garlic
12 ounces pasta sauce, homemade or your favorite brand
1 teaspoon olive oil
parsley, basil, tarragon to taste
salsa (optional - for a more zesty flavor)
In a deep skillet, combine all ingredients and mix well.
Cover and cook at medium-high heat until tender. Do not overcook - zucchini should be firm to the touch.
Serves 4.
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