Sorry this post is so long... I hope you'll bear with me!
I see there aren't any new challenges on this team and one teammate was interested in upping their fruits and vegetables (freggies) and upping their fiber. In 2008 my goal was to get 5 cups of freggies a day so I thought I would post what I learned... one of the things I learned was that just getting my freggies in was not getting me enough fiber so that has been my goal for 2009. I'm still working on that but I will also share what I have learned so far.
Caregivers are notorious for not taking care of themselves... but I'm convinced that you DO want to take care of yourself otherwise you wouldn't be on Sparkpeople. This is a good area to set "baby step" goals that are attainable.
Here is your first assignment... go to www.mypyramid.gov/mypyramid/index.aspx
and put in your info. The USDA will tell you how many CUPS of each category you should be getting. They separate fruits and vegetables and for me I believe it was 2 cups of fruit and 3 cups of vegetables. SP logs fruits and vegetables together so I don't worry about separating them out. I figure if I'm getting some fruit and some vegetables each day it works out in the end. If you are diabetic though you might have to limit your fruit servings.
If you click around the My Pyramid site you can get more specifics on what makes a fruit and veggie serving. I believe the topic is "inside the pyramid". Here is a quote from vegetables: "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." So if you have 2 cups of salad it only counts as 1 cup of vegetable.
And for fruits? "In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group." I don't totally buy that you have to have 1/2 cup of dried fruit... how many individual grapes would be in half cup of raisins?? I think 1/4 cup of raisins would count.
Part of the problem is that the USDA guidelines have changed from what they said previously. I think it is because they want to make it easy for people to remember. But SP also posts their guidelines which was what I had always heard growing up...
It varies depending on the vegetable, but here are the standard sizes:
1 cup of raw, leafy veggies
1/2 cup other raw veggies
1/2 cup cooked
1/2 cup of juice
1 medium piece of fruit
1/2 cup fruit (raw, canned, or frozen)
1/4 cup dried fruit
4-6 oz. of 100% juice (serving size depends on the type of juice)
So you can see that SP is actually using half cup servings... which means that saying you need 5 a day is misleading... actually you need 10! I brought this up with one of the dieticians but they did not want to change. She said it was important that people not be overwhelmed and that setting a goal of 5 was a good start. I just wish they would emphasis more that it's the START not the GOAL.
2nd assignment... go to "my tools" START and turn on the quick track if you haven't already. Now go to your food tracker and you will see that you can track freggie servings.
In 2008 I only counted a serving when I reached a cup (or two cups of leafy veg) but I would get frustrated by two things. 1) I would have to keep track of half servings in my head and 2) everyone else was counting less so I might get "only" 4 servings and they would have 7 but actually I ate more! So in 2009 I have decided to count half servings which means my goal is now 10 a day. You can decide for yourself how you want to do it and base it on what the pyramid came up with for you.
I'll post more in a new window.
Edited by: NEWINSIDEOUT at: 2/6/2009 (14:09)
Married mom to two girls ages 5 and 1.5 Busy,busy, busy!
Team Leader of Christ-Centered Recovery. A 12-step program for any "hurt, habit or hang-up". Sparkmail me if you have questions.
| current weight: 169.0