![]() The Dietary Guidelines for Americans encourage consumption of a nutrient-dense diet rich in fruits and vegetables ( 1), though most Americans fall short of meeting the recommended levels of fruit intake ( 2). ![]() Among women, grapefruit consumption was associated with lower body weight, waist circumference, body mass index (BMI), triglycerides, C-reactive protein (CRP), and higher high-density lipoprotein (HDL) cholesterol ( P<0.05), However, risk of being overweight/obese was not associated with grapefruit consumption. Diet quality as assessed by the Healthy Eating Index-2005 (HEI-2005) was higher in grapefruit consumers (males: 66.2 vs. Potassium and β-carotene intakes were significantly higher among grapefruit consumers ( P<0.001). 43% P<0.001) and magnesium ( P<0.05) below the estimated average requirement (EAR) compared to non-consumers, and they were more likely to meet adequate intake levels for dietary fiber ( P<0.05). Grapefruit consumers were less likely to have usual intakes of vitamin C (males: 0% vs. Pudding, sugar-free or sugar-and fat-free (made with fat-free milk)Ģ carbohydrate choice = 30 grams carbohydrate Table 2 Foodģ carbohydrate choices = 45 carbohydrate Table 3 Foodįruit pie, commercially prepared with two crustsĢ carbohydrate choices = 30 grams carbohydrate Table 2 FoodĬasserole-type entrees (tuna noodle, lasagna, spaghetti and meatballs,ģ carbohydrate choices – 45 grams carbohydrate Table 3 Foodĭinner-type healthy frozen meal (includes dessert and is usually less than 400 calories)ġ chicken breast (about 7 oz.Among adults aged 19+ years with 2 days of dietary recall ( n=12,789), 2.5% of males and 2.7% of females reported consumption of 100% grapefruit juice or fresh, canned, or frozen grapefruit during the recalls. Some vegetables, such as salad green (lettuce, romaine, spinach, and arugula), have so little carbohydrate that they are considered free foods.ġ carbohydrate choice = 15 grams carbohydrate Table 1 Foodġ ¼-inch square, 7⁄ 8-inch high (about 1 oz.) Non-starchy vegetables include asparagus, beets, broccoli, carrots, cauliflower, eggplant, green beans, greens, (collard, dandelion, mustard, purslane, turnip), mushrooms, onions, pea pods, peppers, spinach, squash (summer, crookneck, zucchini), and tomatoes. *Yogurt is highly variable in carbohydrate content, so check the food label to be sure.ġ serving = 5 grams carbohydrate Non-starchy Vegetables Food Yogurt (including Greek), plain or sweetened with an artificial sweetener* Fruits Foodġ extra-small banana, about 4-inches long (4 oz.)ĭried fruits (blueberries, cherries, cranberries, mixed fruit, raisins)įruit, whole, medium (nectarine, orange, pear, tangerine)ġ carbohydrate choice = 12 grams carbohydrate Milk and Milk Substitutes Food ![]() NOTE: the weights listed include skin, core, and seeds. Lentils (any color), or peas (black-eyed and split), cooked or canned, *Serving sizes for all starchy vegetable measure cooked vegetables.Ĭrackers and Snacks Crackers and Snacks Foodīeans (black, garbanzo, kidney, lima, navy, pinto, white), Starchy Vegetables* Starchy Vegetables FoodĬorn, green peas, mixed vegetables, or parsnips *Serving sizes for all grains and pasta measure cooked foods. Quinoa (all colors), or rice (white, brown, and other colors and types)īran cereal (twigs, buds, or flakes), shredded wheat (plain), or sugar-coated cerealīulgur, kasha, tabbouleh (tabouli), or wild rice 1 carbohydrate choice = 15 grams carbohydrateġ pancake (4 inches across, ¼ inch thick)ġ small tortilla (6 inches across) or 1⁄ 3 large tortilla (10 inches across)ġ waffle (4-inch square or 4 inches across)Ĭereals and Grains* (Including Pasta and Rice) cereals and grains Foodīarley, couscous, millet, pasta (white or whole-wheat, all shapes and sizes), polenta,
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