RECOMMENDED DAILY AMOUNTS
Build a healthy diet by making smart choices within each of the following good groups. Then make your selections from the two Charts provided---either by type of food or alphabetical
FRUIT: Women 1-1/2 to 2 cups; Men: 2 cups
VEGETABLES: Women 2 to 2-1/2 cups; Men: 2-1/2 to 3 cups
Aim weekly for the following:
3 dcups darak green vegetables
2 cups orange vegetables
3 cups starchy vegetables (Men--aim for 6 cups starchy vegetables)
GRAINS: Women 5 to 6 ounces; Men: 6 to 8 ounces
(Should include 3 tp 4 ounces whole grains)
DAIRY: Women and Men: 3 cups
MEATS: Women 5 to 5-1/2 ounces; Men: 5-1/2 to 6-1/2 ounces
OILS: Women 5 to 6 teaspoons; Men: 6 to 7 teaspoons

DINE BY COLOR!
Color Fruit Vegetable Healthy Aging Fights Cancer Improves Immune System Keeps Cholesterol Low Improves Vision Helps Memory Keeps Bones Strong
White and Brown bananas, pears, dates mushrooms, onions, turnips, potatoes          
Blue and Purple blackberries, plums, blueberries, grapes, raisins cabbage, eggplant        
Green avocado, apples, grapes, honeydew, kiwi, limes, pears peppers, broccoli, beans, peas, asparagus, spinach, zucchini, cucumbers    
Yellow and Orange cantaloupe, grapefruit, lemons, mangos, nectarines, oranges squash, carrots, pumpkins, yams, corn      
Red apples, cherries, watermelon, strawberries, raspberries beets, peppers, radishes, tomatoes        
Source: 2005 Horizon Blue Cross Blue Shield of New Jersey
Three Penn Plaza East, Newark, New Jersey 07105.
Sanofi-Synthelabo Inc., and Aventis Pharmaceuticals are members of the sanofi-aventis Group.

CHART OF HEALTHY FOODS AND THEIR BENEFITS
Apples Protects your heart Prevents constipation Blocks diarrhea Improves lung capacity Cushions joints
Apricots Combats cancer Controls blood pressure Saves your eyesight Shields against Alzheimer's Slows aging process
Artichokes Aids digestion Lowers cholesterol Protects your heart Stabilizes blood sugar Guards against liver disease
Asparagus Combats cancer Improves Bones Improves vision Boosts Memory Healthy Aging
Avocados Battles diabetes Lowers cholesterol Helps stop strokes Controls blood pressure Smoothes skin
Bananas Protects your heat Quiets a cough Strengthens bones Controls blood pressure Blocks diarrhea
Beans Prevents constipation Helps hemorrhoids Lowers cholesterol Combats cancer Stabilizes blood sugar
Beets Controls blood pressure Combats cancer Strengthens bones Protects our heat Aids weight loss
Blackberries Healthy Aging Combats cancer Boosts Memory . .
Blueberries Combats cancer Protects your heat Stabilizes blood sugar Boosts memeory Prevents constipation
Broccoli Strengthens bones Saves eyesight Combats cancer Protects your heart Controls blood pressure
Cabbage Combats cancer Prevents constipation Promotes weight loss Protects your heart Helps hemorrhoids
Cantaloupe Saves eyesight Ccontrols blood pressure Lowers cholesterol Combats cancer Supports immune system
Carrots Saves eyesight Protectsyour heart Prevents constipation Combats cancer Promotes weight loss
Cauliflower Protects against prostate cancer Combats breast cancer Strengthens bones Banishes bruises Guards against heart disease
Cherries Protects your heart Combats cancer Ends insomnia Slows aging process Shields against Alzheimer's
Chestnuts Promotes weight loss Protects your heart Lowers cholesterol Combats cancer Controls blood pressure
Chile Peppers Aids digestion Soothes sore throat Clears sinuses Combats cancer Boosts immune system
Corn Saves eyesight Protectsyour heart Prevents constipation Combats cancer Promotes weight loss
Cucumber Combats cancer Improves Bones Improves vision Boosts Memory Healthy Aging
Dates Prevents Constipation Combats cancer Lowers cholesterol . .
Eggplant Combats cancer Prevents constipation Promotes weight loss Protects your heart Helps hemorrhoids
Figs Promotes weight loss Helps stop strokes Lowers cholesterol Combats cancer Controls blood pressure
Fish Protects your heart Boosts memory Protects your heart Combats cancer Supports immune system
Flax Aids digestion Battles diabetes Protects your heart Improves mental health Boosts immune system
Garlic Lowers cholesterol Controls blood pressure Combats cancer Kills bacteria Fights fungus
Grapefruit Protects against heart attacks Promotes weight loss Helps stop strokes Combats prostate cancer Lowers cholesterol
Grapes Saves eyesight Conquers kidney stones Combats cancer Enhances blood flow Protects your heart
Green Tea Combats cancer Protects your heart He;lps stop strokes Promotes weight loss Kills bacteria
Honey Heals wounds Aids digestion Guards against ulcers Increases energy Fights allergies
Honeydew Combats cancer Improves Bones Improves vision Boosts Memory Healthy Aging
Kiwi Combats cancer Improves Bones Improves vision Boosts Memory Healthy Aging
Lemons Combats cancer Protects your heart Controls blood pressure Smoothes skin Stops scurvy
Limes Combats cancer Protects your heart Controls blood pressure Smoothes skin Stops scurvy
Mangoes Combats cancer Boosts memory Regulates thyroid Aids digestion Shields against Alzheimer's
Mushrooms Controls blood pressure Lowers cholesterol Ki8lls bacteria Combats cancer Strengthens bones
Nectarines Saves eyesight Protectsyour heart Prevents constipation Combats cancer Promotes weight loss
Oats Lowers cholesterol Combats cancer Battles diabetes Prevents constipation Smoothes skin
Olive Oil Protects your heart Promotes weight loss Combats cancer Battles diabetes Smoothes skin
Onions Reduces risk of heart attack Combaats cancer Kills bacteria Lowers cholesterol Fights fungus
Oranges Supports immune system Combats cancer Protects your heart Improves respiration .
Peaches Prevents constipation Combats cancer Helps stop strokes Aids digestion Helps hemorrhoids
Peanuts Protects against heart disease Promotes weight loss Combats prostate cancer Lowers cholesterol Aggravates Diverticulitis
Pears Prevents constipation Combats cancer Lowers cholesterol . .
Peppers Combats cancer Improves Bones Improves vision Boosts Memory Healthy Aging
Pineapple Strengthens bones Relieves colds Aids digestion Dissolves warts Blocks diarrhea
Plums Prevents Constipation Combats cancer Healthy Aging Boosts Memory
Potatoes Aids Immune System Combats cancer Lowers cholesterol . .
Prunes Slows aging process Prevents constipation Boosts memory Lowers cholesterol Protects against heart disease
Pumpkins Saves eyesight Protectsyour heart Prevents constipation Combats cancer Promotes weight loss
Radishes Protects prostate Promotes weight loss Lowers cholesterol Helps stop strokes Controls blood pressure
Raisins Prevents Constipation Combats cancer Boosts Memory Helaathy Aging .
Raspberries Protects prostate Promotes weight loss Lowers cholesterol Helps stop strokes Controls blood pressure
Rice Protects your heart Battles diabetes Conquers kidney stones Combats cancer Helps stop strokes
Spinach Combats cancer Improves Bones Improves vision Boosts Memory Healthy Aging
Squash Saves eyesight Protectsyour heart Prevents constipation Combats cancer Promotes weight loss
Strawberries Combats cancer Protects your heart Boosts memory Calms stress .
Sweet Potatoes Saves your eyesight Lifts moods Ccombats cancer Strengthens bones .
Tomatoes Protects prostate Combats cancer Lowers cholesterol Protects your heart .
Turnips Combats cancer Lowers cholesterol . . .
Walnuts Lowers cholesterol Combats cancer Boosts memory Lifts moods Protects against heart disease
Water Promoptes weight loss Ccombats cancer Conquers kidney stones Smoothes skin .
Watermelon Protects prostate Promotes weight loss Lowers cholesterol Helps stop strokes Controls blood pressure
Wheat Germ Combats colon cancer Prevents constipation Lowers cholesterol Helps stop strokes Improves digestion
Wheat Bran Combats colon cancer Prevents constipation Lowers cholesterol Helps stop strokes Improves digestion
Yogurt Guards against ulcers Strengthens bones Lowers cholesterol Supports immune system Aids digestion
Zucchini Combats cancer Improves Bones Improves vision Boosts Memory Healthy Aging

Copyright 2009 Carol Stevens, Shaboom's Kitchen, All Rights Reserved