WHAT COUNTS AS 1 CUP? - USDA

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United StatesDepartmentof AgricultureWHAT COUNTS AS 1 CUP?Each food shown below counts as 1 cup of fruit or vegetables.FRU ITSVEG E TAB LE SMany people need to eat 2 cups from the fruitsgroup each day.*Many people need to eat 2½ cups from thevegetables group each day.*1 cup of chopped fruit like fruit cocktail2 cups of leafy greens like raw spinachcounts as 1 cupcounts as 1 cup½ cup of dried fruit like raisins countsas 1 cup1 large sweet potato counts as 1 cup1 large banana counts as 1 cup12 baby carrots count as 1 cup32 red seedless grapes count as1 cup1 cup of cooked black beans counts as1 cup1 cup (8 ounces) of 100% fruit juicecounts as 1 cup1 cup of cooked vegetables like greenbeans counts as 1 cup*The amounts are for a person on a 2,000-calorie daily food plan. The amount of fruits andvegetables may vary depending on the age, gender, and physical activity level of each person.To find the right amount of fruits and vegetables for members of your family,visit food-plans.html or SuperTracker.usda.gov.HANDOUT:VEGETABLES AND FRUITS—SIMPLE SOLUTIONS

United StatesDepartmentof AgricultureCUBAN SALADTOTAL TIME: 20 minutesMAKES: four 1-cup servingsINGREDIENTS:For the dressing: 3 tablespoons vegetable oil ¼ cup fresh lime juice (1 large or 2 small limes) 1 teaspoon of garlic, peeled and minced ¼ teaspoon salt ¼ teaspoon black pepperFor the salad: 1 head romaine lettuce, washed, patted dry withpaper towels, and torn into bite-size pieces 2 large tomatoes, diced 1 red onion, finely dicedNUTRIENTS PER SERVING:Calories 154, Protein 3 g, Dietary Fiber 7 g, Total Fat 11 g,Saturated Fat 1 g, Cholesterol 0 mg, Sodium 194 mg. 6–8 radishes, thinly slicedDIRECTIONS:To make the dressing:1. Put the oil, lime juice, garlic, salt, and pepper in the small bowl and mix well. Lemon juice can be usedinstead of lime juice.To make the salad:2. Put the lettuce, tomatoes, onion, and radishes in the mixing bowl and toss to combine. White onion can beused instead of red onion.3. Pour the dressing over the lettuce mixture and toss. Serve right away.4. For protein, add low-sodium canned tuna, sardines, or salmon on top of the salad.What’sCookingU S DA M I X I N G B OW LFor more recipes visitWhatsCooking.fns.usda.gov.November 2014Food and Nutrition ServiceUSDA is an equal opportunityprovider and employer.

United StatesDepartmentof AgricultureCH OOS E YO U R VEG G I E SEveryone can benefit from eating more vegetables.Vegetables are full of vitamins and minerals. Findways to add vegetables to most meals and snacksto help your family get the nutrition they need.Serve different types of vegetables like: Dark green—broccoli, spinach, anddark-green leafy lettuces Red and orange—red peppers andtomatoes; carrots and sweet potatoesAdults and children who need 2,000 calories dailyshould eat about 2½ cups of vegetables each day.For 1 day, 2½ cups of vegetables might include: 1 cup of cooked green beans (counts as 1 cup) 1 cup of raw spinach (counts as ½ cup) One medium, baked sweet potato(counts as 1 cup) Others—beans, peas, green beans, cauliflower,zucchini, squash, corn, and green peasTI P S TO CH OOS E VEG G I E S E VE RY DAYBuy vegetables that can help you save money andtime. Frozen and low-sodium canned vegetablesoften cost less than fresh and can save time in thekitchen—no washing, slicing, or chopping. Choose fresh vegetables when they are in seasonor grow your own. When you purchase in season,vegetables are at the peak of flavor and usually costless. You can also grow your own vegetables suchas tomatoes, peas, and squash. If you receive SNAP,you can use your benefits to purchase seeds. Set an example for your kids. Make half your platevegetables and fruits at meal time. Serve veggiesas part of your child’s meal. Offer carrot sticks orcucumber slices as a snack.Spice up your vegetables with herbs and seasoning.Cook vegetables like sliced zucchini, carrots, andonions with your favorite herbs or add a store brandseasoning for flavor. Store brand herbs and spicesmay cost less than name brand choices. Serve vegetables in ways that your family will enjoy.Try a baked sweet potato or roasted squash. Mixbroccoli and carrots with brown rice for a side dish.Place slices of tomato and lettuce in sandwiches. Addfrozen vegetables to low-sodium soups.Keep sliced vegetables in the fridge. Place sliced bellpeppers, cauliflower, carrots, and celery in air-tightcontainers and store them in your refrigerator. For aquick meal, mix whole-wheat pasta with sliced andsteamed bell peppers, carrots, and chickpeas. BUDGET-FRIENDLY TIPTo find the right amount of vegetables for members of your family,visit food-plans.html or SuperTracker.usda.gov.HANDOUT:VEGETABLES AND FRUITS—SIMPLE SOLUTIONS

United StatesDepartmentof AgricultureFISH WITH SPINACHCOOK TIME: 30 minutesMAKES: 4 servingsINGREDIENTS: 3 teaspoons vegetable oil 1 pound skinless cod fillets* 1 yellow onion, peeled, chopped 2 garlic cloves, peeled, minced 2 cups canned tomatoes**, diced, low-sodium ½ cup water 2 cups spinach, frozen, coarsely chopped ¼ cup black olives, pitted, choppedDIRECTIONS:1. Put the skillet on the stove over high heat.When it is hot, add 1½ teaspoons oil.NUTRIENTS PER SERVING:Calories 196, Protein 25 g, Dietary Fiber 6 g, Total Fat 6 g,Saturated Fat 1 g, Cholesterol 47 mg, Sodium 255 mg2. Add fish. Cook about 5 minutes per side, untildeeply browned. Remove the fish to the plateand cover.3. Reheat the skillet to medium heat. Add the remaining 1½ teaspoons oil, onion, and garlic. Cook about 7minutes. Add tomatoes and water. Cook about 10 minutes, until the mixture thickens and turns from brightred to an orange color.4. Return fish to skillet with the tomato mixture. Cover with spinach and sprinkle with olives. Cover skillet.Cook about 2 minutes over low heat until the spinach is steamed. Serve right away.*Try this recipe with another white fish, such as tilapia, haddock, or catfish.**Fresh tomatoes can be used instead of canned.What’sCookingU S DA M I X I N G B OW LFor more recipes visitWhatsCooking.fns.usda.gov.November 2014Food and Nutrition ServiceUSDA is an equal opportunityprovider and employer.

United StatesDepartmentof AgricultureK E E P FR U ITS HAN DYEat a variety of fruits every day to add vitamins,minerals, and fiber to your meals and snacks. Mostfruits are low in fat, sodium, and calories.Serve different types of fruits like: Apples Bananas Oranges Canned peachesor pears packedin 100% juice Dried fruits such asraisins, cranberries,or prunesAdults and children who need 2,000 calories dailyshould eat about 2 cups of fruit each day. For 1 day,you could eat: ½ cup of canned peaches (counts as ½ cupof fruit). A large banana (counts as 1 cup of fruit). A small orange (counts as ½ cup of fruit). 100% orange orgrapefruit juiceTI P S TO K E E P FR U ITS HAN DYPut different types of fruits on your shopping list.Look for fresh, frozen, canned, and dried fruits atthe store. Purchasing canned or frozen store brandfruits can save you more. Make fruit easy to see and eat. Keep a bowl of fruitlike apples, oranges, and bananas on the kitchencounter for quick snacks. Fill half your plate withfruits and vegetables during meals.Focus on fruit at meal time. Slice bananas on topof 100% whole-wheat breakfast cereal, place appleslices in a peanut butter sandwich for lunch, oradd canned peaches or raisins to a salad at dinner.Younger children can help you pick the fruits forfamily meals or snacks.Serve 100% juice. Look at the label to check if adrink is 100% fruit juice. Offer no more than 1 cupper day to children. If kids are still thirsty, servewater or milk. Look for canned fruit packed in 100%juice such as peaches and mandarin oranges.Buy fruits in season. While most fruits are in thegrocery store all year long, some cost less whenthey are purchased in season. Use your SNAPbenefits to buy fruits at a local farmers market. Give your kids new fruits to try. Buy cantaloupes,strawberries, watermelons, grapes, and blueberrieswhen they are on sale. Let your child see you enjoyingdifferent kinds of fruits during meals and snacks. BUDGET-FRIENDLY TIPTo find the right amount of fruits for members of your family,visit food-plans.html or www.supertracker.usda.gov.HANDOUT:VEGETABLES AND FRUITS—SIMPLE SOLUTIONS

United StatesDepartmentof AgricultureFRUIT SALAD WITHYOGURTTOTAL TIME: 25 minutesMAKES: four 1 cup servingsINGREDIENTS: 2 cups sliced strawberries 1 cup blueberries, rinsed 1 cup pineapple chunks, canned or fresh 3 tablespoons of pineapple juice* 2 cups of plain, low-fat yogurt 2 tablespoons of sliced or slivered almondsDIRECTIONS:1. Place fruit in a large bowl and mix withpineapple juice. Let stand for 15 minutes at roomtemperature.NUTRIENTS PER SERVING:Calories 172, Protein 8 g, Dietary Fiber 3 g, Total Fat 4 g,Saturated Fat 1 g, Cholesterol 7 mg, Sodium 88 mg.2. Place 1 cup of fruit salad in a small bowl and top with ½ cup of yogurt.3. Sprinkle almonds on top of each fruit salad. Serve immediately.*Any 100% fruit juice can be used instead of pineapple juice.What’sCookingU S DA M I X I N G B OW LFor more recipes visitWhatsCooking.fns.usda.gov.November 2014Food and Nutrition ServiceUSDA is an equal opportunityprovider and employer.

1 large sweet potato counts as 1 cup 12 baby carrots count as 1 cup 1 cup of cooked black beans counts as 1 cup 1 cup of cooked vegetables like green beans counts as 1 cup United States Department of Agriculture *The amounts are for a person on a 2,000-calorie daily food plan. The amount of fruits and

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