Serving Sizes--"Eyes Bigger Than Stomach" Phenomenon

Whole Grains (6-11/day): 1 slice of bread, 1/2 english muffin, hamburger bun, bagel, 1/2 cup cooked grain: oatmeal, brown rice, whole wheat noodles, wheat berries, barley, millet, Quinoa, bulgur wheat

Veggies/Fruit (3-5/2-4/day): At least 1 serving dark green and orange, and at least 1 serving citrus or Vitamin C-packed. 1 piece of fruit or vegetable: medium apple, orange, carrot or tomato, 1 cup raw, 1/2 c cooked, 3/4 c juice

Legumes, Nuts (4-6/day): 1 cup cooked legumes- beans, peas, lentils, 2tbs nut butter

Oils: 1 tbs safflower, corn, canola, vegetable oil--No Palm or Coconut

Fiber: 25-40 grams of minimally processed whole grain, fruits, vegetables and beans/peas is associated with a reduced risk for colon cancer, cardiovascular disease, diabetes, hypertension, and several intestinal disorders. More than 50 grams a day can cause intestinal upset and is not recommended.
                 6 servings of whole grains an cereals: 13 grams fiber
                 4 servings of fresh fruits and vegetables: 15-23 grams
                 1 serving cooked dried beans and peas: 9 grams

    total: 37-45 grams    p 317




All this has been directly quoted from "The Essential Guide to Vitamins and Minerals" written by Elizabeth Somer, M.A., R.D. and Health Media of America.