¾ cup walnuts 1 / 3 cup pumpkin seeds 1 / 3 cup sesame seeds 2 ounces sunflower seeds
Starchy Vegetables * ½ cup carrots 1 cup winter squash ¼ cup yams( or sweet potatoes) ½ cup peas, shelled ¼ cup plantain ¼ cup beets 1 / 3 cup parsnips ¼ cup white potatoes
Legumes * ¼ cup lentils ¼ cup kidney beans ¼ cup black beans ¼ cup navy beans ¼ cup lima beans ¼ cup great northern beans ¼ cup chickpeas ¼ cup fava beans ¼ cup pinto beans
Fruit ½ apple 12 cherries 1 peach 12 grapes 1 cup strawberries ½ grapefruit ¾ cup cantaloupe 1 kiwi 1 cup watermelon ½ cup fruit cocktail, canned in water 1 plum 1 / 3 banana 1 guava 1 / 3 mango
* All figures are for cooked vegetables, starches and legumes.
Grains ¼ cup rice, long grain brown * ½ cup oatmeal *
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