all meats, poulty and fish, one egg, 2 oz. cottage cheese or ricotta cheese, 1/4 cup or 2 oz. cooked beans, 1 oz. regular tofu or 2 oz. soft/silken tofu, 1 tbs. peanut butter count as 1 protein. Count 1 oz. of nuts (peanuts, pistaschios, soy nuts or almonds) as 2 oz. of protein.
one serving is an oz. of cereal regardless of volume (hot cereal to be weighed before cooking); one slice of bread; 1/2 cup cooked pasta, potatoes, rice, corn, peas, winter squash and other starchy vegetables. By weight, one serving is 4 oz. cooked potatoes, sweet potatoes, and yams; one serving of the other starches (rice, peas, corn, barley, millet, etc) weighs 3 oz. cooked.
cereal, bread and pasta should be whole grain
One fruit serving means a moderate piece of fruit, 6 oz. (or one cup) of cut-up fresh fruit, 1/2 cup canned fruit packed in its own juices, or 3/4 cup or 6 oz. frozen, unsweetened fruit (after thawing).
Only the low-starch vegetables are usually used as vegetable servings; the starchy vegetables (corn, peas, winter squash) are usually considered starch/grain servings. One cup (4 oz. weighed) raw vegetable or 1/2 cup (3 oz. weighed) cooked vegetable are counted as vegetable serving.
One cup (8 oz.) of low-fat, unsweetened milk, soy milk or yogurt counts as a serving.
Because so many low-fat and reduced fat items are available, we have elected to specify the grams of fat suggested. Usually 1 tsp. of oil or butter contains 5 grams of fat. One oz. of avacado, five olives, 2 tbs. sour cream, 1 tbs. cream cheese are 5-7 grams of fat.
OA LITERATURE CATALOG: http://www.oa.org/pdfs/lit_catalog1.pdf
OA BOOKSTORE: http://bookstore.oa.org/
|DIGNITY OF CHOICE PAMPHLET|
|A PLAN OF EATING PAMPHLET|