Healthy Organic Eating Guide:
Whole Grains and Potatoes - Aim for 6-11 servings per day.
A servings equals: 1slice of bread, 1/2
cup of cooked cereal, rice, or pasta or 1 medium potatoe.
Fruits and Vegetables - Aim for at least 5 servings a day.
A serving equals: 1
medium apple, banana, or orange, a handful of cherry tomatoes, a glass of fresh fruit juice, 2 or more heaped serving spoonfuls of
cooked vegetables, or a bowl of salad.
Legumes, Nuts, and Seeds - 2 to 3 servings a day.
A serving equals: a small handful of nuts and
seeds, 1/2 cup of cooked beans or 4 ounces tofu or tempeh.
Dairy Foods and Non-Dairy Alternatives - 2 to 3 servings a day.
A serving
equals: 1 egg, a small slice of cheese, a small glass of milk, or a small pot of yogurt.
Fats, Candies, and Snacks - Eat Sparingly
This
diverse group includes chocolate, chips, cakes, and cookies as well as butter, margarine, and cooking oils. These foods provide few
nutrients, but are laden with calories and, if eaten to excess, will lead to weight gain.
