ELLCEE13

SparkPoints
 

Helpful info from the Duck!

Thursday, December 11, 2008

Here's easy to follow serving sizes of fruits and veggies....

VEGETABLE SERVINGS: SIZES

Asparagus, canned - 7 spears
Asparagus, fresh - 5 spears
Avocado - Half
Aubergine - One-third of a large one
Baby sweetcorn - 6
Baked beans - 3 tbsp (1/2 cup)
Broad beans - 3 heaped tbsp (1/2 cup)
Broccoli - 2 large florets
Brussels - sprouts 8
Cabbage- 3 heaped tbsp shredded, (1/2 cup)
Carrots - 1 large
Celery - 3 sticks
Cherry tomatoes - 7
Chickpeas - See Pulses
Courgette - Half a large one
Curly kale - 4 tbsp (1/2 cup)
Eggplant - One-third of a large one
French beans - 4 heaped tbsp (1/2 cup)
Kidney beans - See Pulses
Lentils - See pulses
Mixed salad - Cereal bowl full (1 cup)
Mushrooms, button - 14
Onion - 1 medium
Parsnip - 1 large
Peas, fresh, frozen or canned - 3 heaped tbsp (1/2 cup)
Potatoes - Never count towards your daily vegetable servings, in any form
Pulses, cooked: kidney beans, chickpeas, lentils, etc. - 3 heaped tbsp (1/2 cup)
Salad leaves, lettuce, etc. - Cereal bowl full (1 cup)
Scallions - 8
Snowpeas - Handful
Spinach, cooked - 2 heaped tbsp (1/2 cup)
Spring onions - 8
Sugarsnap peas - Handful
Sweetcorn, fresh, frozen or canned - 3 heaped tbsp (1/2 cup)
Tomato - 1 medium
Vegetable soup - 1 serving of fresh or canned soup
Vegetable sticks - Handful of mixed - celery, pepper, carrot, etc.
Zucchini - Half a large one


FRUIT SERVINGS: SIZES
Apple, dried - 4 rings
Apple, fresh - 1 medium
Apricots, dried - 3 whole
Banana - 1 medium
Blackberries - Handful
Clementines -2
Cherries, fresh - 14
Dried fruits, mixed - 1 tbsp (1/4 cup)
Figs, fresh - 2
Fruit juice 250ml -(1 cup) glass
Fruit salad, fresh or canned - 3 heaped tbsp, (1/2 cup)
Kiwi - 2
Grapefruit - Half
Grapes - Handful
Lychees, fresh or canned - 6
Mango - 2 slices
Melon - 1 large slice
Passion fruit - 6
Peach, canned - 2 halves
Peach, fresh - 1 medium
Pear - 1 medium
Pineapple, canned - 2 rings
Pineapple, fresh - 1 large slice
Plums - 2 medium
Prunes, canned - 6
Nectarine 1 medium
Raisins - 1 tbsp (1/4 cup)
Raspberries - 2 handfuls
Rhubarb, cooked -2 heaped tbsp (1/3 cup)
Satsumas - 2
Strawberries - 7
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.
 

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