Healthy Eating Plate through Bloom Healthy Part 2

Here again is an example of a healthy plate diagram based on the Department of Nutrition, Harvard T.H. Chan School of Public Health (2011)3:

Here is the list of organic fruits and vegetables that are found in Bloom Healthy and how you can do the serving size based on cup measurement at home:

List of Organic Fruits: (The serving size for each fruit is based on U.S. Department of Agriculture (n.d.a)):

Organic Fruits

Serving Size based on cup measurements

Red plums

·      3 middle-sized whole plums or 2 whole huge plums1

·      1 cup of cut plums: raw or prepared1

·       ½ cup of dehydrated plums as known as prunes1

Tomatoes: Beefsteak or Garden

·      1 whole huge tomato2

·      2 whole little tomatoes2

·      1 cup of cut, raw, packaged, or prepared tomatoes2

 

 

Apples: Granny smith or Regular

·      1 little or ½ huge whole apple1

·      1 cup cut or raw apple1

·      2/3 cup cooked apple1

·      ½ cup dehydrated apple1

Papaya

 

·      1 whole little papaya1

·      1 cup cut papaya1

Peaches

·      1 huge peach1

·      1 cup cut, raw, prepared, chilled, or packaged peaches1

·      2 halves, packaged peaches1

Bananas

·      1 huge banana1

·      1 cup, cut bananas1

·      2/3 cup, pulped bananas1

Squash: Butternut

·      1 cup, diced, prepared squash2

 

List of Organic Vegetables: (The serving size for each fruit is based on U.S. Department of Agriculture (n.d.b))

Organic Vegetables

Serving Size based on cup measurements

Broccoli

·      1 cup, sliced or florets, raw or iced broccoli2

Mushroom (Not vegetables but fungi)

·      1 cup, fresh or prepared2

 

 

Citations:

  1. U.S. Department of Agriculture. (n.d.a). Fruits. https://www.myplate.gov/eat-healthy/fruits
  2. U.S. Department of Agriculture. (n.d.b). Vegetables. https://www.myplate.gov/eat-healthy/vegetables
  3. Copyright © 2011, Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard T.H. Chan School of Public Health, thenutritionsource.org, and Harvard Health Publications, www.health.harvard.edu.

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