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OILPAINTER's Photo OILPAINTER SparkPoints: (40,998)
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1/15/13 10:53 P

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PLEASE DON'T POST ON THIS THREAD - This is simply a GO-TO chart created for the benefit of each of our Nashville Team Members... Enjoy!

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VEGETABLE SERVING SIZES:

Asparagus, canned 7 spears
Asparagus, fresh 5 spears
Avocado, Half
Baby sweet corn, 6
Baked beans, 3 tbsp (1/2 cup)
Beans, cooked: kidney beans, chickpeas, lentils, etc = 3 heaped tbsp (1/2 cup)
Broad beans, cooked: 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, cooked: 3 heaped tbsp (1/2 cup)
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, cooked: 3 heaped tbsp (1/2 cup)
Lentils, cooked: 3 heaped tbsp (1/2 cup)
Mixed salad, Cereal bowl full (1 cup)
Mushrooms, 14 buttons
Onion, 1 medium
Parsnip, 1 large
Peas, fresh, frozen or canned 3 heaped tbsp (1/2 cup)
Salad leaves, lettuce etc = 1 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

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FRUIT SERVING SIZES:

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 8 fl oz/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)
Satsumas, 2
Strawberries, 7 or 1/2 cup

Note: for the most part a handful is 1/4 cup vs. 2 handfuls being 1/2 cup.
Potatoes never count towards your daily vegetable servings, in any form.

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SELF MAGAZINE shared this 10 calorie SNACK LIST. This might curb a big eating session to just indulge in a 10 calorie quickie! Each item(s) listed below are 10 calories.

1 navel orange segment
1 Whopper
2 large strawberries
4 1/2 mini-marshmallows
1 Wheatables cracker
12 1/2 blueberries
1 1/2 almonds
2 1/2 Jelly Belly jelly beans
1 French onion SunChip
3 watermelon balls
3 Altoids mints
1 Austin Zoo animal cracker
9 Brach's Cinnamon Imperial Hearts
11 pieces shelled edamame (soybeans)
1 cashew half
1 dried pineapple piece
1 pecan half
1 Big Cheez-It Cracker
1 Tostitos Scoops! chip
1 gummi bear
1 large celery stick
1 Snyder's of Hanover honey mustard and onion pretzel nibbler
1/3 cup air-popped popcorn
1 Keebler mini vanilla wafer
4 Cheddar Goldfish crackers
2 Skittles
1 apple slice
2 1/2 pistachios
1 reduced-fat Pringle
4 Nestlé Toll House semisweet chocolate chips
20 roasted and salted soy nuts
10 Wheat Chex
2 1/2 baked Cheetos
42 Cheerios
3 cherry tomatoes
2 Fritos
1 shoestring french fry
1 peanut M&M
3 green or red grapes
1 1/2 Twizzlers black licorice bites
2 1/2 baby carrots
2 Teddy Grahams
3 plain M&M's
18 roasted and salted sunflower seeds
7 pieces Pirate's Booty
1 container tropical berry or strawberry-kiwi Jell-O sugar-free gelatin snack

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Edited by: OILPAINTER at: 3/1/2013 (22:02)
Camille
BLC25 FABULOUS FEISTY FOXES
My Art: www.camille-engel.com
Facebook: bit.ly/EngelFan
Nashville City Leader SparkNashville.com

ELIMINATE EXCUSES!! I never get anywhere when excuses pave the path.
• The road to success is dotted with many tempting parking places.
• I can do this! I'm passionately pursuing health! Fit feels good!


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