Starchy Vegetables
Starchy vegetables are part of Step Two menus only within specific breakfast and lunch recipes, and some afternoon snack options. Eat them only when designated at a particular meal—and carefully check your portions.
✦ Beans (legumes)
✦ Green peas
✦ Lentils
✦ Sweet Potato
Whole grains
Whole grains are incorporated into Step Two menus only within specific break- fast and lunch recipes, and some afternoon snack options. Eat whole grain items only when designated at a particular meal—and carefully check por- tions.
✦ LIFE Muffins (see recipes pages 119–123)
✦ Mini whole wheat pita bread (no more than 70 calories)
✦ Regular whole wheat pita bread (no more than 150 calories)
✦ Reduced calorie whole wheat bread (no more than 45 calories per slice)
✦ Rice cakes (stick with plain, 45 calories per rice cake)
✦ Wheat germ
✦ Whole grain bread (any brand that lists “whole wheat” as first ingredient)
✦ Whole grain cereal (any brand 150 calories or less per 1 cup serving; no more than 8 grams sugar; at least 3 grams fiber)
✦ Whole grain English Muffin (any brand 130 calories or less)
✦ Whole grain oats (plain flavor only; traditional, quick cooking or steel-cut oats)
✦ Whole grain tortilla wrap (no more than 100 calories per wrap)
✦ Whole grain waffles (no more than 170 calories per 2 waffles)
Fruit
Fruit is incorporated into Step Two menus only within specific breakfast, lunch, and dinner recipes, and some afternoon snack options. Eat fruit only when desig- nated for a particular meal. Make careful note to eat only the amount listed—some meals list “HALF servings” and others list “WHOLE servings.” (Note: When mak- ing substitutions, be sure to pick from the right serving size.)
HALF Fruit Serving Options
✦ Apple: 1 small (palm-sized)
✦ Apricot: 6 dried halves, or 3 whole (fresh or dried)
✦ Banana: 1 ⁄2 medium
✦ Berries: 3 ⁄4 cup (fresh or frozen, unsweetened blueberries, raspberries, black- berries, boysenberries, or sliced strawberries; or 10 whole strawberries)
✦ Cantaloupe: 1 ⁄4 medium or 1 cup cubed
✦ Cherries (fresh): 1 ⁄2 cup (about 10 whole)
✦ Clementines: 2
✦ Grapefruit: 1 ⁄2 (red, pink, or white)
✦ Grapes (seedless): 1 ⁄2 cup (red, purple, green, or black)
✦ Fruit salad: 1 ⁄2 cup fresh cut (from the produce section, unsweetened)
✦ Honeydew melon: 1 cup cubed
✦ Kiwi: 1 whole
✦ Mango: 1 ⁄2 fresh or 1 ⁄2 cup chunks (unsweetened)
✦ Nectarine: 1 whole
✦ Orange: 1 medium
✦ Papaya (fresh): 1 cup cubed
✦ Peach: 1 whole
✦ Pear: 1 ⁄2 large or 1 small
✦ Pineapple chunks (fresh): 1 ⁄2 cup
✦ Plum: 1 large
✦ Pomegranate: 1 ⁄2 medium
✦ Prunes: 3
✦ Raisins: 2 tablespoons
✦ Tangerine: 1 whole
✦ Watermelon, 1 cup cubed
WHOLE Fruit Serving Options
✦ Apple: 1 large
✦ Apricot: 12 dried halves, or 6 whole (fresh or dried)
✦ Banana: 1 whole
✦ Berries: 11 ⁄2 cups (fresh or frozen, unsweetened blueberries, raspberries, blackberries, boysenberries, or sliced strawberries; or 20 whole strawberries)
✦ Cantaloupe: 1 ⁄2 medium or 2 cups cubed
✦ Cherries (fresh): 1 cup (about 20 whole)
✦ Clementines: 3
✦ Fruit salad: 1 cup fresh cut (from the produce section, unsweetened)
✦ Grapefruit: 1 whole (red, pink, or white)
✦ Grapes (seedless): 1 cup (red, purple, green, or black)
✦ Honeydew melon: 2 cups cubed
✦ Kiwi: 2 large
✦ Mango: 1 medium fresh or 1 cup chunks (unsweetened)
✦ Nectarines: 2
✦ Oranges: 2 medium
✦ Papaya (fresh): 2 cups cubed
✦ Peaches: 2 large
✦ Pear: 1 large
✦ Pineapple chunks: 1 cup fresh
✦ Plums: 2 large
✦ Pomegranate: 1 medium
✦ Prunes: 6
✦ Raisins: 1 ⁄4 cup
✦ Tangerines: 2
✦ Watermelon: 2 cups cubed
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