Carbohydrates
Carbohydrates provide quick fuel for energy. Extra fuel may be needed to
meet the demands of healing and to preserve body proteins. Good sources of
carbohydrates include bread, cereal, rice, pasta, fruits, and milk.
Eat 6 to 11 servings of starches each day. Choose whole grain varieties for added
fiber and B vitamins. A serving is:
•
one slice of bread
•
half of a small bagel
•
4 to 6 crackers
•
½ cup of cooked cereal, pasta, or rice (equal to the size of a racquetball)
•
½ cup of cooked beans, potatoes, corn, or peas
Eat 2 to 3 servings of milk, yogurt, or cheese each day. These provide protein,
calcium, and vitamins A, B, and D. A serving is:
•
1 cup of milk, yogurt, pudding, or custard (equal to 1 fist clenched)
•
1 ounce of cheese
Eat at least 5 fruit and vegetable servings each day as good sources of vitamins A
and C. A serving is:
•
½ cup of cooked vegetable or 1 cup of raw vegetable
•
a small piece of fresh fruit (apple, orange, pear)
•
¼ cup of dried fruit
•
½ cup of canned fruit or fruit juice
•
¾ cup of berries
•
1 cup of melon
•
½ banana or grapefruit
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