whole grains daily intake

6 oz

whole grains

1oz servings

• 1 pancake

• 1 slice of bread

• 3 cups of popcorn

• 7 crackers--5 whole wheat

Vegetable daily intake

2+1/2 cups

Vegetables

1 cup=....

• 1 cup cooked lettuce

• 12 baby carrots

• 1 lrg corn

• 1 lrg sweet potato

• 1 med reg potato

• 20 med french fries

• 2 lrg celery

Fruit daily intake

2 cups

Fruit

1 cup= ?

• 1/2 lrg or 1 sm apple

• 1 lrg banana

• 32 seedless grapes

• 3 med or 2 lrg plums

• 8 lrg strawberries

• 1 sm watermelon wedge

• 1/2 cup dried fruit

Milk daily intake

3 cups

Milk

1 cup=?

• 1/2 cup of evaporated milk

• 1+1/2 oz of hard cheese

• 1/3 cup of shredded cheese

• 2 oz of pressed cheese

• 1/2 cup ricotta cheese

• 2 cups cottage cheese

• 1+1/2 cups of ice-cream

Meats & Beans daily intake

5+1/2 to 6 oz

Meats & Beans

1oz=?

• 1/4 cup dry beans

• 1 tablespoon

• 1/2 oz nut or seeds

• 1/4 cup tofu

• 2 tbs hummus

Oils daily intake

5 -6 tsp

Normal Blood Sugar

70-99 mg/dL fasting glucose

Pre-Diabetes Values

100-125 mg/dL

Diabetes Value

126 or greater

Hypoglycemia

below 70 mg/dL

'GO' entrees

350 calories or <

'SLOW' entree

351-450 calories

'Whoa' entree

greater than 450 calories

'Whoa' sides/desserts/drinks

more than 175 calories

'SLOW' sides/desserts/drinks

126-175 calories

'GO' sides/desserts/drinks

125 calories or less

total fat

• 30%
• 31-40%
• 45%

saturated fat

• 10% or less

• 11-15%

• more than 15%

Sodium

• 600mg or less

• 601-800mg

• more than 800mg

Sugar

• 20% or less

• 21%-35%

• more than 35%

Good source of fiber

• @ least 10% DV
• 2.5g/serving

High on fiber

• 20% DV
• 5 g/serving