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DCWADE SparkPoints: (1,397)
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11/26/13 12:29 A

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JUSTIMEEM's Photo JUSTIMEEM Posts: 136
11/25/13 2:55 P

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Here is a compilation, maybe it will help you:

Asparagus 125 mL, ˝ cup, 6 spears
Beans, green 125 mL, ˝ cup
Bok choy/Chinese cabbage (Choi sum) 125 mL, ˝ cup cooked
Broccoli 125 mL, ˝ cup
Brussels sprouts 125 mL, ˝ cup, 4 sprouts
Carrots 125 mL, ˝ cup, 1 large
Chard 125 mL, ˝ cup
Dandelion greens 250 mL, 1 cup raw
Edamame (soy beans) 125 mL, ˝ cup
Endive 250 ml, 1cup
Fiddleheads
125 mL, ˝ cup
Kale/collards 250 mL, 1 cup raw
Leeks 125 mL, ˝ cup, ˝ leek
Lettuce, romaine 250 mL, 1 cup raw
Mesclun mix 250 mL, 1 cup raw
Mustard greens 250 mL, 1 cup raw
Okra 125 mL, ˝ cup
Peas 125 mL, ˝ cup
Pepper, sweet, green 125 mL, ˝ cup, ˝ medium
Pumpkin 125 mL, ˝ cup
Seaweed 125 mL, ˝ cup
Snow peas 125 mL, ˝ cup
Spinach 250 mL, 1 cup - raw
Squash 125 mL, ˝ cup
Sweet potato 125 mL, ˝ cup
Yam 125 mL, ˝ cup
Zucchini 125 mL, ˝ cup
Apple 1 medium
Apricot, fresh * 3 fruits
Avocado ˝ fruit
Bamboo shoots 125 mL, ˝ cup
Banana 1 medium
Beans, yellow 125 mL, ˝ cup
Beets 125 mL, ˝ cup
Berries 125 mL, ˝ cup
Bitter melon 125 mL, ˝ cup, ˝ pod
Cabbage 125 mL, ˝ cup
Cantaloupe * 125 mL, ˝ cup
Cauliflower 125 mL, ˝ cup, 4 flowerets
Celery 1 medium stalk
Chayote 125 mL, ˝ cup
Cherries 20
Corn 1 ear, 125 mL, ˝ cup
Cucumber 125 mL, ˝ cup
Dried fruit 60 mL, 1/4 cup
Eggplant 125 mL, ˝ cup
Fig, fresh 2 medium
Fruit juice 125 mL, ˝ cup
Grapefruit ˝ fruit
Grapes 20 fruits
Guava 125 mL, ˝ cup, 1 fruit
Honeydew 125 mL, ˝ cup
Kiwi 1 large fruit
Kohlrabi 125 mL, ˝ cup
Lettuce (example: iceberg or butterhead) 250 mL, 1 cup raw
Lychee 10 fruits
Mango * 125 mL, ˝ cup, ˝ fruit
Mixed vegetables 125 mL, ˝ cup
Mushrooms 125 mL, ˝ cup
Nectarine * 1 fruit
Orange 1 medium
Papaya * ˝ fruit
Peach * 1 medium
Pear 1 medium
Peppers, bell 125 mL, ˝ cup, ˝ medium
Pineapple 125 mL, ˝ cup, 1 slice
Plantain 125 mL, ˝ cup
Plum 1 fruit
Potato ˝ medium
Radishes 125 mL, ˝ cup
Rhubarb 125 mL, ˝ cup
Tomato 125 mL, ˝ cup
Tomato sauce 125 mL, ˝ cup
Turnip 125 mL, ˝ cup
Vegetable juice 125 mL, ˝ cup
Watermelon 125 mL, ˝ cup
One kiwi serving is 1 kiwi
One orange serving is 1 large orange
One grapefruit serving is 1/2 grapefruit
One apple serving is 1 small apple
One melon serving is 1 cup of chopped melon
One spinach and lettuce serving is 1 full cup
One banana serving is 1 small banana
One strawberries serving is 8 large strawberries
One plums serving is 2 large plums or 3 small plums
One grapes serving is 15 grapes
One pluot serving is 1 pluot
One peach serving is 1 peach
One broccoli serving is 10 broccoli florets
One carrots serving is 12 baby carrots or 2 medium carrots
One Roma tomato serving is 1 Roma tomato
One sweet potato serving is 1/2 large baked sweet potato or 1 medium baked sweet potato
One onions serving is 4 slices of an onion
One bell pepper serving is 2 small bell peppers or 1 large bell pepper
One celery serving is 2 large stalks of celery
One fresh fig serving is 2 medium fresh figs
One pear serving is 1 medium pear
One cauliflower serving is 4 cauliflower flowerets
One nectarine serving is 1 medium nectarine
One mushrooms serving is 1/2 cup of mushrooms
One tomatoes serving is 1 cup chopped or sliced, raw, canned or cooked tomato or 2 small raw whole tomatoes or 20 cherry tomatoes
One serving of green beans is 1 cup green beans
One serving of mixed vegetables is 1 cup mixed vegetables
One asparagus serving is 6 asparagus spears
One bok choy serving is 1/2 cup of bok choy
One Brussels sprouts is 4 sprouts
One zucchini serving is 1/2 cup of zucchini
One cabbage serving is 1/2 cup of cabbage



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BUNNYKICKS's Photo BUNNYKICKS Posts: 2,298
11/25/13 1:49 P

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Try this article: www.sparkpeople.com/resource/nutrition_art
icles.asp?id=177


Goal 1 - break 200 (46 pounds lost)**DONE**
Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE**
Goal 3 - BMI = Normal (154# or less)


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DCWADE SparkPoints: (1,397)
Fitness Minutes: (1,139)
Posts: 19
11/25/13 1:42 P

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Does any one know were to find a food portion book that tells the measurements for each type of food.



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