Here again is an example of a healthy plate diagram based on the Department of Nutrition, Harvard T.H. Chan School of Public Health (2011)3:
Here is the list of organic fruits and vegetables that are found in Bloom Healthy and how you can do the serving size based on cup measurement at home:
List of Organic Fruits: (The serving size for each fruit is based on U.S. Department of Agriculture (n.d.a)):
|
Organic Fruits |
Serving Size based on cup measurements |
|
Red plums
|
· 3 middle-sized whole plums or 2 whole huge plums1 · 1 cup of cut plums: raw or prepared1 · ½ cup of dehydrated plums as known as prunes1 |
|
Tomatoes: Beefsteak or Garden
|
· 1 whole huge tomato2 · 2 whole little tomatoes2 · 1 cup of cut, raw, packaged, or prepared tomatoes2
|
|
Apples: Granny smith or Regular
|
· 1 little or ½ huge whole apple1 · 1 cup cut or raw apple1 · 2/3 cup cooked apple1 · ½ cup dehydrated apple1 |
|
Papaya
|
· 1 whole little papaya1 · 1 cup cut papaya1 |
|
Peaches
|
· 1 huge peach1 · 1 cup cut, raw, prepared, chilled, or packaged peaches1 · 2 halves, packaged peaches1 |
|
Bananas
|
· 1 huge banana1 · 1 cup, cut bananas1 · 2/3 cup, pulped bananas1 |
|
Squash: Butternut
|
· 1 cup, diced, prepared squash2 |
List of Organic Vegetables: (The serving size for each fruit is based on U.S. Department of Agriculture (n.d.b))
|
Organic Vegetables |
Serving Size based on cup measurements |
|
Broccoli
|
· 1 cup, sliced or florets, raw or iced broccoli2 |
|
Mushroom (Not vegetables but fungi)
|
· 1 cup, fresh or prepared2
|
Citations:
- U.S. Department of Agriculture. (n.d.a). Fruits. https://www.myplate.gov/eat-healthy/fruits
- U.S. Department of Agriculture. (n.d.b). Vegetables. https://www.myplate.gov/eat-healthy/vegetables
- Copyright © 2011, Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard T.H. Chan School of Public Health, thenutritionsource.org, and Harvard Health Publications, www.health.harvard.edu.