Presented byIndira Arias, Nutritionist
Vegetable Group: 31 cup raw, leafy vegetables, ½ cup of other vegetables, cooked or
chopped raw¾ cup of vegetable juice
Fruit Group: 21 medium apple, banana, or orange½ cup of chopped, cooked, or canned fruit¾ cup of fruit juice
Carrot - 7-inch – 35 calories excellent source of vitamin A and potassium contain vitamin C, vitamin B6, thiamine, and
magnesium.
Leaf lettuce - 1.5 cups – 15 calories excellent source of manganese, calcium and
potassium very good source of iron, phosphorous,
magnesium Tomato - 1 medium – 35 calories
tomato is a rich source of vitamin A, B & C It gives energy and strength to the muscles of
heart and bones
Banana - One medium – 110 calories A medium size banana contains Calcium (1% of
Minimum daily requirement), Iron (2%), Magnesium (7%), Phosphorus (3%), Potassium (8%), Zinc (1%)
Cherries - One cup – 50 calories Cherries are very low in sutured fat, cholesterol
and sodium It is also a good source of dietary fiber and vitamin
C Grapes - 1.5 cups – 90 calories
Grape seeds contain rich flavonoids that are powerful in fighting and protecting against many diseases
Grapes contain large amounts of tartaric and malic acids
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