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素食菜谱 素食菜谱 4281小青菜

每天摄入多少营养合理

狄米 2010-07-25
1. Fats, sweets and oils: Use sparingly; less than 10% of daily food intake.

2. Milk, Yogurt and Cheese Group: 2-3 Servings

Example of Total Servings for the Day: 1 - 8 oz. glass of skim milk ( 1 cup equivalent or 1 standard yogurt containers equivalent), 2 dominos size of cheese (1 ounce equivalent) (Total = 2 servings).

3., Dry Beans, Eggs and Nuts Group: 2-3 Servings


4. Vegetable Group: 3-5 Servings

Example of Total Servings for the Day: 1 cup of broccoli (equivalent is the size of two bulbs of a light bulb), 1 whole baked potato (the equivalent is the size of two bulbs of a light bulb) (Total = 4 Servings).

5. Fruit Group: 2-4 Servings

Example of Total Servings for the Day: 1 - 6 oz. juice glass of orange juice, 1 average size apple (equivalent is an apple the size of a baseball), 1 banana ( 2 halves side by side equivalent is the size of a baseball) (Total = 3 Servings).

6. Bread, Cereal, Rice, and Pasta Group: 6-11 Servings

Example of Total Servings fo...
1. Fats, sweets and oils: Use sparingly; less than 10% of daily food intake.

2. Milk, Yogurt and Cheese Group: 2-3 Servings

Example of Total Servings for the Day: 1 - 8 oz. glass of skim milk ( 1 cup equivalent or 1 standard yogurt containers equivalent), 2 dominos size of cheese (1 ounce equivalent) (Total = 2 servings).

3., Dry Beans, Eggs and Nuts Group: 2-3 Servings


4. Vegetable Group: 3-5 Servings

Example of Total Servings for the Day: 1 cup of broccoli (equivalent is the size of two bulbs of a light bulb), 1 whole baked potato (the equivalent is the size of two bulbs of a light bulb) (Total = 4 Servings).

5. Fruit Group: 2-4 Servings

Example of Total Servings for the Day: 1 - 6 oz. juice glass of orange juice, 1 average size apple (equivalent is an apple the size of a baseball), 1 banana ( 2 halves side by side equivalent is the size of a baseball) (Total = 3 Servings).

6. Bread, Cereal, Rice, and Pasta Group: 6-11 Servings

Example of Total Servings for the Day: 1 piece of toast, 1 whole bagel (1 whole English muffin equivalent), 1 teacup size bowl of cold cereal (1/2 cup equivalent), two cupped palms of a woman’s hand of spaghetti without sauce (one cup equivalent), and 1 small dinner roll ( 1/2 of English muffin equivalent) (Total = 7 Servings).

多少是1份/1 serving:
1份水果:中等大小/棒球大小
1份果汁:1杯
1份蔬菜=1/2杯=普通灯泡大小
1份面包=1片切片面包
1份贝果=1/2个贝果(这玩意儿面粉极多,容易发胖!!)
速食麦片(冷牛奶加麦片圈那种的)=1茶杯(西式茶杯带杯垫那种)
1份米/面=1/2杯
豆子=1/2杯=普通灯泡大小
1份鸡蛋=1个大的
1份花生酱=2茶匙=1个整核桃大小
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