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Food Group Choices
One protein choice equals:
3 oz of meat
3/4 c low fat cottage cheese
2 whole eggs
8-12 oz protein shake that has 20-30g of protein. The total grams of carbohydrates should be half of the grams of protein.
Servings
Small Apple,melon cubes,medium peach, small orange = 1 cup
Applesauce,banana, pear, small mango and canned cherries, pears, pineapple, or peaches = 1/2 cup
Berries and canned mandarin oranges = 3/4 cup
Strawberries and watermelon =
1 1/4 cup
One dairy choice equals:
8oz of 1% or skim milk, plain soy or almond milk.
6-8 oz of light yogurt with 20 grams or less of carbohydrates.
1 part skim mozzarella string cheese
Dairy
Protein
Fruit
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