Presented byIndira Arias, Nutritionist

Vegetable Group: 31 cup raw, leafy vegetables, ½ cup of other vegetables, cooked or

chopped raw¾ cup of vegetable juice

Fruit Group: 21 medium apple, banana, or orange½ cup of chopped, cooked, or canned fruit¾ cup of fruit juice

Carrot - 7-inch – 35 calories excellent source of vitamin A and potassium contain vitamin C, vitamin B6, thiamine, and

magnesium.

Leaf lettuce - 1.5 cups – 15 calories excellent source of manganese, calcium and

potassium very good source of iron, phosphorous,

magnesium Tomato - 1 medium – 35 calories

tomato is a rich source of vitamin A, B & C It gives energy and strength to the muscles of

heart and bones

Banana - One medium – 110 calories A medium size banana contains Calcium (1% of

Minimum daily requirement), Iron (2%), Magnesium (7%), Phosphorus (3%), Potassium (8%), Zinc (1%)

Cherries - One cup – 50 calories Cherries are very low in sutured fat, cholesterol

and sodium It is also a good source of dietary fiber and vitamin

C Grapes - 1.5 cups – 90 calories

Grape seeds contain rich flavonoids that are powerful in fighting and protecting against many diseases

Grapes contain large amounts of tartaric and malic acids