V ZONE Reference Sheet

Fruit Servings
Apple, 1 small Banana, 1/2

Dairy And Protein Servings
Note: When making a salad, you can combine as many "unlimited" vegetables as you want- it still counts as only one vegetable serving Asparagus Unlimited Beans (Green, Wax, Italian) 1/2 cup (c)/ 1 cup (r) Broccoli* Unlimited Cabbage, Chinese 1/2 cup Carrots 1/2 cup (c)/ 1 cup (r) Cauliflower* Unlimited Celery Unlimited Cucumbers Unlimited Eggplant Unlimited Lettuce (Iceberg, Romaine)* Unlimited Mixed Greens Unlimited Mushrooms Unlimited Onions, Green Unlimited Onions, White 1/2 cup (c)/ 1 cup (r) Peppers (Any) Unlimited Spinach 1/2 cup (c)/ Unlimited (r) Tomato (fresh) Unlimited Tomato Sauce 1/2 cup Zucchini Unlimited

Vegetable Servings

Blueberries, 3/4 cup Grapes, 15 Grapefruit, 1/2 Kiwi, 1 large Orange, 1 med. Pear, 1 small Strawberries, whole, 11/4 cup Tangerines, 2 small Apple Juice, 1/2 cup Cranberry Juice Cocktail, 1/3 cup Grape Juice, 1/3 cup Orange Juice, 1/2 cup

Fat-free Milk or Light Yogurt, 8 oz

Fat-free or Low-fat Cheese, 1 oz

Chicken or Turkey (without skin), 1 oz

Edamame (cooked, deshelled)* 1/3 cup

Egg, 1

Fish (fresh or frozen, not breaded), 1 oz

Lean Beef, 1 oz

Lean Pork, 1 oz

Tofu 1/2 cup

Tuna (canned in water), 1/4 cup

Bread/Grains Servings

Beans (Garbanzo, Pinto, Kidney, White), 1/3 cup

Fat Servings
Almonds 6 Avocado, 1/8 Mayonnaise, 1 tsp Cashews 4-5 Peanuts, 10 large Peanut Butter (smooth, chunky) 1 tsp Salad Dressings (regular), 1 Tbsp Salad Dressings (reduced-fat), 2 Tbsp Oil (Canola, Olive, Peanut, Corn, Safflower), 1

Bread (Whole-wheat, Multi-grain), 1 slice

Corn, 1/2 cup

Oatmeal (cooked), 1/2 cup

Pasta (cooked al dente), 1/2 cup

Pita (whole-grain, 6 inch), 1/2

Rice (cooked, brown), 1/3 cup

Roll (whole-grain, small), 1

Sweet Potatoes, Yams, 1/3 cup

Tortilla (Whole-wheat, 6 inch) 1

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