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Created with Fabric.js 1.4.5 Protein Foods FDA vs Protein Foods Veggies Fruits Dairy 5 ounces a day. Eat seafood 2x a week. Also choose beans, peas,nuts, and seeds. Keep portions small and lean You an have two servings of nuts, seeds, and legumes each day. Ex- 1/4 cup of nut or seeds and 1/2 cup of legumes. And then you can have 3 oz. of fish or poultry. Vegetables Fruits Dairy 6 ounces a day. 3 of those oz. should be whole grains. 2 1/2 cups a day. Vary your veggies. Ex- potatoes, corn, beans, lettuce, and spinach 2 1/2 cups a day. Choose whole or cut-up fruit more often than juice. Ex- apples. bananas, oranges 3 cups of Dairy a day. Drink fat free or low-fat (1%) milk and choose fat-free or low-fat yogurt and cheese, or soy products. Grains *8 Servings of grains aday, making 3 of the serving whole grains. Ex- a slice of whole wheat bread, 1/2 cup of oatmeal, 1/3 cup of brown rice or wheat pasta 4 servings of veggies each day. A serving is equal to 1 cup of raw or 1/2 cup of cooked veggie. Ex. peppers, tomatoes, leafy greens 4 servings of fruits a day. Ex.- 1 cup of berries, a small peach, grapefruit, a small pear, 1 cup of diced melon The American and Mediterranean diets are almost completely opposite. The Mediterranean diet is high in whole grains, fruits, and veggies, while the average american diet is high in carbohydrates, sugars, and red meats. Grains You can have 1 serving of eggs, milk, or cheese a day.Choose low fat or nonfat dairy products to limit a intake of saturated fat. ex- 1 cup of 1% or nonfat milk, 6 0z. of low fat or nonfat yogurt, and one egg. Mediterranean Diet
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