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    TIME2BLOOM4ME   142,083
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Fruits and Vetetables Oh, My !!!

Thursday, January 10, 2013

Today I spent my day resting. My body said not to push working out hard. I feel perkier having had the rest. Tomorrow I am back to my normal workouts !

Learning to listen to my body is hard, but so worth it !!!

My Dr. wants me to eat 8-13 servings of fruits and vegetables a day. I keep searching trying to figure out how much is a serving size. Some sites say 1/2 a cup of fruits or vegetables another says 1 cup. Does anyone know what is the true serving size is???

I found this on Spark.


Asparagus, canned 7 spears
Asparagus, fresh 5 spears
Avocado Half
Auvergne One-third of a large one
Baby sweet corn 6
Baked beans 3 tbsp (1/2 cup)
Broad beans 3 heaped tbsp (1/2 cup)
Broccoli 2 large florets
Brussels sprouts 8
Cabbage 3 heaped tbsp shredded, (1/2 cup)
Carrots 1 large
Celery 3 sticks
Cherry tomatoes 7
Chickpeas See Pulses
Courgette Half a large one
Curly kale 4 tbsp (1/2 cup)
Eggplant One-third of a large one
French beans 4 heaped tbsp (1/2 cup)
Kidney beans See Pulses
Lentils See pulses
Mixed salad Cereal bowl full (1 cup)
Mushrooms, button 14
Onion 1 medium
Parsnip 1 large
Peas, fresh, frozen or canned 3 heaped tbsp (1/2 cup)
Potatoes Never count towards your daily vegetable servings, in any form
Pulses, cooked: kidney beans, chickpeas, lentils etc 3 heaped tbsp (1/2 cup)
Salad leaves, lettuce etc Cereal bowl full (1 cup)
Scallions 8
Snow peas Handful
Spinach, cooked 2 heaped tbsp (1/2 cup)
Spring onions 8
Sugar snap peas Handful
Sweet corn, fresh, frozen or canned 3 heaped tbsp (1/2 cup)
Tomato 1 medium
Vegetable soup 1 serving of fresh or canned soup
Vegetable sticks Handful of mixed - celery, pepper, carrot etc
Zucchini Half a large one

Apple, dried 4 rings
Apple, fresh 1 medium
Apricots, dried 3 whole
Banana 1 medium
Blackberries Handful (1/2 cup)
Clementine's 2
Cherries, fresh 14
Dried fruits, mixed 1 tbsp (1/4 cup)
Figs, fresh 2
Fruit juice 250ml (1 cup) glass
Fruit salad, fresh or canned 3 heaped tbsp, (1/2 cup)
Kiwi 2
Grapefruit Half
Grapes Handful
Lychees, fresh or canned 6
Mango 2 slices
Melon 1 large slice
Passion fruit 6
Peach, canned 2 halves
Peach, fresh 1 medium (1/2 cup)
Pear 1 medium
Pineapple, canned 2 rings
Pineapple, fresh 1 large slice
Plums 2 medium
Prunes, canned 6
Nectarine 1 medium
Raisins 1 tbsp (1/4 cup)
Raspberries 2 handfuls (1/2 cup)
Rhubarb, cooked 2 heaped tbsp (1/3 cup)
Satsuma's 2
Strawberries 7 (1/2 cup)

For those who make fresh juice at home like carrot, apple, beets, bell peppers, cucumber, celery how would one figure out how many servings of vegetables are in it?

How many cups of juice do I need to drink each day?

You need to drink much less juice than you might suspect. According to the Stanford Cancer Center:

1 cup of carrot or celery juice provides most of the same nutrients found in 5 cups of those same vegetables chopped up.

In other words, a single 8-ounce glass of juice is an entire day’s worth of fruits and vegetables. (!)

I make fresh vegetable juices to improve my nutrition. The nutrients are absorbed within minutes from drinking it. My stomach, GI system are touchy at times, I find juicing helps to settle it.

Juicing can supercharge your immune system with its concentration of beneficial phytochemicals. Phytochemicals are the substances plants contain that protect them from disease, injury and pollution. For example, the average tomato contains up to 10,000 different types of phytochemicals, the most famous being lycopene, which has been shown to lower the risk of stomach and prostate cancer.

Juice has soluble fiber; the insoluble fiber is removed. Whole fruits and vegetables have insoluble and soluble fiber. Both forms of fiber are very important for colon health. Soluble fiber in the form of pectin, gums, and non-starchy polysaccharides, are found in juice. That is a fact many people do not know. Soluble fiber is excellent for the digestive tract. It also helps to lower blood cholesterol levels, stabilize blood sugar, and improve good bowel bacteria.

Vegetable and Fruit Juice Prevents Alzheimer's
The Kame Project showed that those who drank juices more than three times per week compared to less than once a week were 76 percent less likely to develop Alzheimer’s disease. (Dai Q, Borenstein, et al "Fruit and vegetable juices and Alzheimer's disease: the Kame Project." Am J Med 119 (9): 751-9. PMID 16945610, 2006).

Blended foods such as green smoothies, blended salads and raw soups, are digested much easier than solid foods, as it destroys the cell walls of the fruits and vegetables, making the nutrients more available to our body but not as efficiently as juice. Smoothies are much heavier so can keep you fuller for longer and have been known to take away cravings for sweet sugary processed foods.

Also I am looking for a strong Chi Tea recipe. I love the Oregon Chi tea, but all the sugar in it has me searching for an alternative. Any ideas?
  Member Comments About This Blog Post:

2ABBYNORMAL 1/13/2013 12:45AM

    I have a hard time getting one serving of fruit or veggies a day.

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ALEXSGIRL1 1/12/2013 8:55PM

    thanks for the list and this was a good blog

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SYDLETZIII 1/12/2013 1:50AM

    Juicing has both pros and cons: serving size depends on veggi or fruit, but the list is very good. Below is a small article on juicing

Two to four servings a day -- that's how much fruit you should be including in your diet, according to the U.S. Department of Agriculture. If you're not fond of eating fruit, you're likely having trouble meeting this recommendation. Juicing fruit has become a convenient alternative for some, allowing you to quickly drink the needed daily requirements. Although there are definite benefits to juicing, you are missing out on certain nutritional elements when you don't consume whole fruits.

Ease and Convenience
Making your own juice makes getting in the recommended servings of fruit easier and convenient. You can make a batch in the morning, and take it on the go. It's also a good choice if you don't enjoy eating whole fruit. Because you can blend a variety of fruits together, you can come up with new flavor combinations, which provides variety. You can also combine fruits and veggies together, further helping you to meet the recommended daily servings of these two food groups, which total five to nine per day. One benefit to juicing is the sweet fruit juice can mask some of the flavor of the raw veggies, helping picky eaters to tolerate the juice, according to Mayo Clinic registered dietitian Jennifer K. Nelson.

Vitamins and Nutrients
Drinking extracted juice still nourishes your body with all the vitamins, minerals, antioxidants and other nutrients available in the whole fruit. Juice can make these nutrients more readily available to your body for absorption, according to the American Cancer Society. In addition, certain vitamins may be lost or reduced during production of shelf-stable juices. However, when making fresh juice, you do not compromise the nutritional value.

Fiber Intake
Despite the plentiful nutrients available in juice, you won't be getting the fiber contained in whole fruit. Juicing appliances extract the juice and leave behind the pulp and skin, which is where most of the fiber content is located. Fiber's health benefits include supporting digestion, controlling blood sugar and lowering cholesterol, according to the American Dietetic Association. Fiber also helps you feel full longer, an important advantage of whole fruits, particularly if you're watching your weight.

Sugar Consumption
Another important consideration of juice relates to sugar content. Due to whole fruits' fiber content, your body absorbs the natural sugars more slowly; therefore, you're less likely to experience a spike in your blood sugar level. In addition, you need a considerable amount of fruit for juicing -- one glass of juice has more sugar than a single piece of whole fruit. The bottom line is: Juicing can help you round out your fruit intake, but eating more whole fruits should be your primary goal.

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SAM60SUMTHINK 1/12/2013 12:40AM

    GREAT lists; thank you for sharing everything!!!

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2BEHEALTHYAGAIN 1/11/2013 10:33PM

    Lots of great information--Thanks!! Hope you get it figured out. I have enough trouble getting 5 or 6 servings of fruits and veggies, I'd never manage that many servings!

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PROVERBS31JULIA 1/11/2013 1:54PM

    I have found Chai teas, at various places, where you brew it yourself and add your own sweeteners... One of my favorites I bought at but I think he eventually migrated it to his "brother" site (not really a sister site!) and I can't remember the exact name, something like Mayan Chai tea - as it has bits of dark unsweetened chocolate and peppers... so I sweeten it with honey or molasses or stevia, depending on my mood..

We make our "juices" in the morning in the vitamix - so that would blend in the soluable and insoluable fibers (plus I frequently will stir in some fiber supplements like "Nature's Three" from Nature's Sunshine). Plus we also add in some ground flaxseed and some coconut oil, both of which provide healthy fats which helps take out some of the crud in your body.

But I know what you mean about determining serving sizes of fruits and veggies (and almost inevitably I eat something for which I can't find the "serving size" for.). And with juices all the more confusing! Many mornings, my husband makes up the smoothie out of whatever is around that he thinks to use, so I quiz him and so my tracking, when I do it, is like "1/2 apple 1/2 banana 1/2 c kale 2 TBS walnuts 1/2 pear 1/2 cup grapes" etc etc really just wild guesses - and it all adds up to 1 1/2 glasses - we have these French glasses that are tempered. If filled up to the top of the vertical side panels, it's 10 oz, if you fill to the brim (there's a thick band of glass going horizontally around the panels up to the top edge) it's 12 oz. So he usually has to fill up the one and half of the other for my "share" and he's drinking the other glass and a half. So like 30 oz of liquids it produces, roughly.

Oh well.

I just drink it and trust it is good for me, and let the SparkPoints fall where they may!!


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MJ7DM33 1/11/2013 1:18PM

  Thx for sharing!

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SWDESERTLOVER 1/11/2013 12:29PM

    Thanks for all the info. Be sure to continue to take care of yourself.


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SWEETLIPS 1/11/2013 12:24PM

    Those servings sizes appear to be about right - although you may want to view this website as well
roups/fruits-amount.html#. There is a wealth of knowledge there for you. Enjoy your day.

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CMRAND54 1/11/2013 12:21PM

    I don't make juices. Actually I hardly ever even drink juice. Do what makes you feel good.

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NATPLUMMER 1/11/2013 11:48AM

    I wish I could help.

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HIKETOHEIGHTS 1/11/2013 9:55AM

    I love to make my green smoothies!!! Tea options,,,, I am a tea newbie so I don't really have advice. I did try this yummy Korean green tea from a fellow hiker I liked alot. I need to find a Korean store to find it though emoticon

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JUSTLLAMA 1/11/2013 9:36AM

    This is a great list. This is a question I have asked over and over and like you, find varying answers to. I kind of wing it when I decide how many servings I've had. It's great to see a guideline though!

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THETURTLEBEAR 1/11/2013 9:24AM

    Thanks for the tips! I put spinach into my fruit smoothies and I don't even know it.

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NUTRON3 1/11/2013 6:51AM

    i agree too many places say different things

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PATRICIAAK 1/11/2013 12:20AM

    Have you tried putting 'chai tea recipe' in a search engine on the web?

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NOLOOKINGBAK 1/10/2013 11:18PM

    Sometimes our minds/hearts are into things more than our bodies are! Good that you listened to yours, that is so important and as you said, sometimes hard to do! Hope your feeling better.

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MORTICIAADDAMS 1/10/2013 11:15PM

    A serving size depends on the fruit. Such as one small banana, 6 strawberries, a medium peach, an small orange, 2 plums, an 2 inch apple, 4 apricots, 17 grapes, 12 cherries, 2 tangerines, a cup of raspberries,3/4 cup pineapple, 1/2 grapefruit, 1 kiwi, 1 cup cantaloupe, 1.25 cup watermelon, half of a large pear, 3/4 cups blackberries, 3/4 cup blueberries, 1/2 cup mango . These are normal sized fruits. Not gigantic ones like you sometimes see.

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DJ4HEALTH 1/10/2013 11:10PM

    If you eat frozen veggies then the size is on the back. As for the juice that will be hard with homemade. I know that 6 oz is for fruit juices and not sure about veggie juice.

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MAMABUGAZ 1/10/2013 11:07PM

    This is what I go by for serving sizes for fruits and vegetables:
- 1 serving cooked vegetables = 1/2 cup, or approx the size of a light-bulb.
- 1 serving raw vegetables = 1 cup (baseball size).
- 1 serving = 1 small fruit or 1/2 larger fruit OR 1 cup berries (baseball size)

I don't juice, because juice takes out most of the fiber, and, probably also many of the nutrients. You end up throwing them in the trash.

Instead, I use a high-powered blender (I got a Kitchen Aid for Christmas, but, there are other good brands out there too) to make green smoothies. The same serving sizes apply, when I put them in the blender. I've never measured how much liquid it makes, and, that would vary, actually, depending how much ice or water or other liquid I add.

This isn't really a recipe, but, just general instructions about how to make a green smoothie. You can choose your own ingredients.


~ Faith

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BECKYSFRIEND 1/10/2013 10:57PM


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