SERVING SIZES: FRUIT, VEGGIES & CALCIUM

~SERVINGS~ WEIGHTS~UNITS~

(info taken from American Diabetes Association and the Food Guide Pyramid as published by the US Dept of Agriculture)


One Serving Fruit/Veggie = 1/2 cup raw, cooked, cut-up, frozen or canned fruit/veggies

1 medium-sized fruit (ex. apple, orange, banana, pear)

1/4 cup dried fruit (ex. raisins, apricots, cherries)

3/4 cup (6 oz.) of 100 percent fruit or vegetable juice

1/2 cup cooked or canned legumes (beans and peas)

1 cup of raw, leafy vegetables (ex. lettuce, spinach)

One Serving of Calcium = 25% or more of the RDA (check the label),

or 1 cup milk, 8 oz yogurt, 1 - 2 oz natural cheese or 2 oz processed cheese

ACTIVITY POINTS (AP)

Basically you earn extra points for exercise, these pts are based on your current weight, level of intensity and duration, and these points can be exchanged for food or banked.

ICE CREAM UNITS:

~Product~~ Portion Size ~~ UNITS~


Fruit-flavored ice pop~~1 Pop= 1 Unit
FF/ice cream/no sugar~~ 1/2 cup= 2 Units
Sherbet ~~1/2 cup= 2 Units
Sorbet ~~ 1/2 cup= 2 Units
Low-fat frozen yogurt ~~ 1/2 cup= 3 Units
Ice cream sandwich ~~ 1 item= 3 Units
Soft-serve Fr van ice cream ~~1/2 cup= 5 Units
Premium ice cream ~~1/2 cup= 7 Units

POINTS CALCULATION

Total calories + fat grams x 4 - fiber grams (up to 4) x 10 divide by 50 = units

~ONE UNIT CHEESE AND SERVING SIZE~

Cheese, 1 fat free slice
-Cheese, cottage, 1%, 2% or nonfat, 1/3 cup (2 3/4 oz)
-Cheese, hard, 3 tbsp shredded, 2 tbsp grated or (3/4 oz)
-Cheese, Neufchatel, 1 tbsp (1/2 oz)
-Cheese, nonfat, hard or semi-soft, 1 slice,
1 (1" cube, 3 tbsp shredded,
2 tbsp grated or (3/4 oz)
-Cheese, pot, 1/3 cup
-Cheese, ricotta, nonfat, 1/3 cup
-Cheese, Parmesan, 2 tsp [Lucerne]
-Cheese Slice, Galaxy S-Foods Veggie Slices, Cheddar Flavor, 1 slice -Cheese Slice, Lucerne Fat-Free, 1 slice -Cheese, soy, nonfat, 1 slice, 1 (1") cube, 3 tbsp shredded, 2 tbsp grated or (3/4 oz) -Kraft-Free Shredded Cheddar Cheese, 1/4 cup >p> Cream Cheese
-Fat-Free w/strawberries, 2 tbsp
-Light or whipped, 2 tbsp (1 oz)
-Nonfat, 4 tbsp (2 oz)
-Regular, 1 tbsp (1/2 oz)

Sour Cream
-Light, 3 tbsp
-Nonfat, 1/4 cup
-Regular, 1 tbsp

~Milk-Cream Non Dairy~


-Creamer, nondairy, 1 tbsp powder
-Creamer, nondairy, 2 tbsp liquid (1 fl oz)
-Creamer, nonfat, flavored, 2 tbsp liquid (1 fl oz)
-Cream, light (coffee/table cream), 2 tbsp (1 fl oz)
-Cream, whipped, 1/4 cup (1 oz)

From www.dwlz.com.....
I Can't Believe It's Not Butter Spray
12.5 sprays (2.5 grams) = 10 calories; 1 fat gram (0)
25 sprays (5.0 grams) = 20 calories; 2 fat grams (.5)
37.5 sprays (7.5 grams) = 30 calories; 3 fat grams (1)
24 sprays or 1 teaspoon = 17 calories; 1.9 fat grams (.5)
72 sprays or 1 tablespoon = 52 calories; 5.8 fat grams (2)
1 tablespoon (tbsp) = 3 teaspoons (tsp)
1/16 cup = 1 tablespoon
1/8 cup = 2 tablespoons
1/6 cup = 2 tablespoons + 2 teaspoons
1/4 cup = 4 tablespoons
1/3 cup = 5 tablespoons + 1 teaspoon
3/8 cup = 6 tablespoons
1/2 cup = 8 tablespoons
2/3 cup = 10 tablespoons + 2 teaspoons
3/4 cup = 12 tablespoons
1 cup = 48 teaspoons
1 cup = 16 tablespoons
8 fluid ounces (fl oz) = 1 cup
1 pint (pt) = 2 cups
1 quart (qt) = 2 pints
4 cups = 1 quart
1 gallon (gal) = 4 quarts
16 ounces (oz) = 1 pound (lb)
1 milliliter (ml) = 1 cubic centimeter (cc)
inch (in) = 2.54 centimeters