Nutrition 101Natural RemediesWeioht ManagementPhysician Education
Vitamins and MineralsNutrition and AgingNutrition and DiseaseResearch
HomeSite Search
 
Nutrition 101 Home

Fundamentals
of Nutrition

What is a
Food Portion?

Your Nutrition Style

Your Activity Style

Physiology
of Nutrition
Lecture Series
Lecture 1
Lecture 2

Lecture 3
Lecture 4
Lecture 5
Lecture 6
Lecture 7
Lecture 8

 

Lecture 5 page 1 2 3 4 5 6 7 8

Choosing the Right Vegetables and Fruits
Vegetables and fruits are not free foods - they do have calories. For example, 1 cup of starchy vegetables (such as beans or potatoes) can pack in over 200 calories! Similarly, just 1/4 cup of dried fruit (like raisins) has over 100 calories! And, if you eat several bunches of grapes or several handfuls of cherries a day, you can slow or even stop your weight loss efforts. By avoiding these particular vegetables and fruits and instead choosing the ones listed below, you will save calories while still getting all their health benefits. Canned vegetables and fruits, while often low in calories, contain less vitamin C, fiber, and other nutrients than their fresh varieties. Therefore, these are not recommended.List of Vegetables and Fruits With Portions/Calories/Fiber:

Choose 8 Vegetables From This List:

Vegetable
Calories

Fiber (g)

1/2 cup Butternut Squash (cooked)
41
1.7
1/2 cup Carrots (cooked)
35
1.5
1/2 cup or 1 Small Whole Tomato (raw)
26
1.6
1/2 cup Broccoli (cooked)
22
2.0
1/2 cup or 6 Spears Asparagus (cooked)
22
1.8
1/2 cup Spinach (cooked)
21
2.0
1/2 cup Cauliflower (cooked)
15
1.4
1/2 cup Zucchini (cooked)
14
1.3
1/2 cup Bell Peppers (raw)
13
0.8
1 cup Romaine Lettuce (raw)
8
1.0

Donít Choose These Starchy Vegetables:

(Except, you may have 1/2 cup - 1 cup in place of other starchy foods at lunch or dinner.)

Garbanzo Beans 1 cup = 269 Calories 1/2 cup = 135 Calories
Black Beans 1 cup = 241 Calories 1/2 cup = 121 Calories
Kidney Beans 1 cup = 225 Calories 1/2 cup = 113 Calories
Lentils 1 cup = 231 Calories 1/2 cup = 116 Calories
Lima Beans 1 cup = 217 Calories 1/2 cup = 108 Calories
Baked Potato 1 medium 7 oz. Potato = 220 Calories
Yellow Corn 1 cup = 178 Calories 1/2 cup = 89 Calories
Yams(cubed) 1 cup = 158 Calories 1/2 cup = 79 Calories
Peas 1 cup = 134 Calories 1/2 cup = 67 Calories

Choose 3 Fruits From This List:

Fruit
Calories

Fiber(g)

1 medium Banana
114
1.8
1 medium Pear
98
4.3
1 medium Apple (with skin)
81
3.0
1 medium Orange
59
2.9
1 medium Peach
37
1.4
1/2 medium Grapefruit
37
0.7
1 medium Plum
36
1.0
1 cup Blueberries
82
3.3
1 cup Raspberries
61
5.8
1 cup Cantaloupe
57
1.3
1 cup Watermelon
50
0.6
1 cup Strawberries
45
3.9

Donít Choose These Fruits:

Dried Fruit 1/2 Cup 225 Calories
Cherries 20 (1 Cup) Cherries 98 Calories
Grapes 20 (1 Cup) Grapes 82 Calories
Canned Fruit 1 Cup 60-188 Calories

 

Choosing Healthy Portion-Controlled Meals
The idea of portion controlled meals is to know clearly when your meal begins and where it ends. For dinner I recommend 3 to 6 ounces of skinless chicken or turkey breast, fish, or shrimp. Three ounces is about the size of the palm of your hand or a deck of cards. So, you can have one or two palms worth. Then, eat 1 cup of brown rice, whole wheat pasta, or starchy vegetables (such as corn, beans, or potatoes) AND 2 cups of steamed vegetables (from the vegetable list on the previous page).

If it is easier for you to prepare, you can warm up a frozen portion-controlled meal (such as Healthy Choice, Lean Cuisine or Weight Watchers) in the microwave or oven. Just be sure that you are choosing an entree with less than 300 calories and less than 30% fat. Stay away from red meat and cheese-heavy dishes since these are the tastes you are trying to get away from.

At lunch have a sandwich of 3 ounces of skinless chicken or turkey breast or tuna fish on two slices of high fiber bread. In addition, have 4 cups of dark, leafy salad greens with seasoned vinegar AND a piece of fruit (such as an apple or a pear) for some healthy and filling fiber.

If you are having trouble with night-time stress eating, try having air popped popcorn, which only has 45 calories per 3 cups. I suggest keeping a meal replacement ready-to-drink shake can on hand so that you can have one whenever you are tempted to skip a meal or find yourself someplace where you cannot get a healthy meal (e.g. in your car, at an airport, in a shopping mall, etc.).

Top of page

 

 


Lecture 1
:Introduction to Nutrition in Western Civilization
Lecture 2:
Dietary Macronutrients, Body Fat, and Blood Lipids
Lecture 3:
Digestion and Absorption of Macronutrients
Lecture 4:
Basic Principles of Nutrient Metabolism
Lecture 5:
Obesity
Lecture 6:
Fuel Utilization During Exercise
  Lecture 7:Biochemistry of Oxidant Stress in Health and Disease Antioxidants
Lecture 8:Nutrition for the 21st Century

 

 

 

 

Search

Nutrition 101 - Natural Remedies - Weight Management - Physician Education
Vitamins & Minerals- Nutrition & Aging - Nutrition & Disease - Research