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3-5 SERVINGS
Select a Food All items are cooked unless otherwise stated.
_________________________VEGETABLES_________________________
Asparagus (6 medium, spears)
Bamboo shoots, canned, drained (1/2 cup)
Beans, lima, boiled, drained (1/2 cup)
Bean, snap, green, yellow, or Italian (1/2 cup)
Bean sprouts, raw (mung) (1/2 cup)
Beets, boiled, drained (1/2 cup)
Beets, pickled, canned (1/2 cup sliced)
Beet greens, broiled, drained (1/2 cup)
Broccoli, boiled, drained (1/2 cup chopped)
Broccoli, boiled, drained (1 medium)
Brussels sprouts, boiled, drained (1/2 cup, 4 sprouts)
Cabbage, boiled, drained (1/2 cup)
Cabbage, red, boiled, drained (1/2 cup shredded)
Cabbage, red, raw (1/2 cup shredded)
Carrot, raw (1 medium)
Carrot juice (1/2 cup)
Carrot slices, boiled, drained (1/2 cup)
Cauliflower, boiled, drained (1/2 cup)
Cauliflower, raw (3 florets)
Celery, boiled, drained (1/2 cup diced)
Celery, raw (1 stalk)
Collards (1/2 cup chopped)
Corn boiled, drained (1/2 cup)
Corn boiled, (1 ear)
Cucumber (1/2 cup slices)
Corn, yellow, canned, cream-style (1/2 cup)
Eggplant cubes, boiled, drained (1 cup)
Ginger root, raw (5 slices, 1/8-in. Slices)
Kale, boiled, drained (1/2 cup chopped)
Leeks, boiled, drained (1/2 cup chopped)
Lettuce, butterhead (Boston and Bibb) (1/2 head)
Lettuce, Iceberg, raw (Wedge 1/4 head)
Lettuce, leaf (1 cup chopped)
Mushrooms, canned, drained (1/2 cup pieces)
Mushrooms, raw (1/2 cup)
Mustard greens, boiled, drained (1/2 cup chopped)
Mixed vegetables, canned, drained (1/2 cup)
Mixed vegetables, frozen, boiled, drained (1/2 cup)
Okra, boiled, drained (1/2 cup slices, 7-8 pods)
Onion, boiled, drained (1/2 cup chopped)
Onion, dehydrated flakes (1 Tablespoon)
Onion, raw (1/2 cup chopped)
Onion, raw (1/2 cup sliced)
Onions, spring (3)
Parsley, freeze-dried (1 Tablespoon)
Parsley, raw (1/2 cup chopped)
Parsnips, boiled, drained (1/2 cup sliced)
Peas, Chinese, boiled, drained (1/2 cup)
Peas, green, boiled, drained (1/2 cup)
Peas and carrots, frozen, cooked, drained (1/2 cup)
Peas and onions, frozen, cooked, drained (1/2 cup)
Pepper green, raw (1 medium)
Pepper, sweet, green, boiled, drained (1/2 cup chopped)
Pepper, sweet, red, boiled, drained (1/2 cup chopped)
Pepper, sweet, red, raw (1/2 cup chopped)
Potato, baked, without skin (1 medium)
Potato, boiled, peeled (1 medium)
Potatoes, French-fried, frozen (oven-heated) (10)
Potatoes, French-fried, frozen (in vegetable oil) (10)
Potatoes, hash browns, from frozen (1/2 cup)
Potatoes, mashed, with milk (1/2 cup)
Potatoes, mashed, from flakes, with milk, butter, and salt added (1/2 cup)
Potato, chops (10)
Potato salad with mayonnaise (1/2 cup)
Pumpkin, canned (1/2 cup)
Pumpkin, cooked, mashed, drained (1/2 cup)
Radish, raw (4 medium)
Rutabagas, boiled, drained (1/2 cup cubes)
Sauerkraut, canned (1/2 cup)
Spinach, frozen, boiled (1/2 cup)
Spinach, frozen, uncooked (1 cup chopped)
Spinach souffl‚ (1/2 cup)
Squash, summer, boiled, drained (1/2 cup)
Squash, winter, baked (1/2 cup)
Succotash, frozen, boiled, drained (1/2 cup)
Sweet potato, baked, flesh only (1, 5-in. long, 2 in. diameter)
Sweet potatoes, boiled, without skin (1/2 cup mashed)
Sweet potatoes, candied (1, 2 1/2 X 2 in.)
Tomato, canned, solid and liquid (1/2 cup)
Tomato juice (1/2 cup)
Tomato paste, canned (1 Tablespoon)
Tomato puree, canned (1/2 cup)
Tomato, raw (1 medium)
Tomato sauce, canned (1/2 cup)
Turnips, boiled, drained (1/2 cup cubes)
Turnip greens, boiled, drained (1/2 cup chopped)
Vegetable juice, cocktail (1/2 cup)
Watercress, raw (1/2 cup chopped)
Yam, boiled, drained, or baked (1/2 cup cubes)
_______________________MISCELLANEOUS________________________
Cole slaw (1 average serving)
French fries (1 regular serving)
Onion rings (1 regular serving)
Pickles, dill (1 medium, 3 3/4-in. Long)
Pickles, sweet gherkin (1 small, 2 1/2-in. Long)
Potato, baked, stuffed with bacon and cheese (1)
Potato, baked, stuffed with broccoli and cheese (1)
Potato, baked, stuffed with chili and cheese (1)
Olives, green (4 medium)
Olives, ripe (35 medium/21 large)
Relish, chopped, sweet (1 Tablespoon)
Spinach souffl‚ (1/2 cup) 110