Carrots/yams |
Raw carrots, cooked carrots, yams/sweet potatoes |
Cruciferous vegetables |
Broccoli; cabbage/coleslaw; Brussels sprouts; cauliflower; kale/mustard/chard greens |
Green/leafy vegetables |
Cooked spinach; raw spinach; iceberg or head lettuce; romaine/leafy lettuce; celery |
Legumes |
Tofu/soybeans; string beans; peas/lima beans; beans/lentils |
Squash |
Yellow/winter squash, eggplant/zucchini |
Tomatoes (fresh) |
Tomatoes, tomato juice |
Tomato sauce |
Tomato sauce, pizza |
Total vegetables |
All of the above plus red chili sauce, mixed vegetables, beets, alfalfa sprouts, and garlic |
Fruit Groups |
Apples/pears |
Fresh apples or pears, apple juice or cider |
Berries |
Strawberries, blueberries |
Citrus fruits |
Oranges, orange juice, grapefruit, grapefruit juice |
Fruit juice |
Orange juice, grapefruit juice, apple juice or cider, other juice |
Total fruits |
All of the fruit groups plus raisins or grapes, prunes, bananas, cantaloupe, watermelon, peaches/apricots/plums |
Total fruit excluding juice |
Fresh apples or pears, strawberries, blueberries, oranges, grapefruit, raisins or grapes, prunes, bananas, cantaloupe, watermelon, peaches/apricots/plums |