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FDA Consumer magazinE STATES THE FOLLOWING;

Focus on Fruit

The Dietary Guidelines recommend two cups of fruit per day at the 2,000-calorie reference diet.

 Fruit intake and recommended amounts of other food groups vary at different calorie levels. An example of two cups of fruit includes: one small banana, one large orange, and one-fourth cup of dried apricots or peaches.

Eat a variety of fruits--whether fresh, frozen, canned, or dried--rather than fruit juice for most of your fruit choices. "The whole fruit has more fiber, it's more filling, and it's naturally sweet," says Marilyn Tanner, a pediatric dietitian at the Washington University School of Medicine in St. Louis. Still, some juices, such as orange and prune, are a good source of potassium.

Ways to incorporate fruit in your diet include adding it to your cereal, eating it as a snack with low-fat yogurt or a low-fat dip, or making a fruit smoothie for dessert by mixing low-fat milk with fresh or frozen fruit such as strawberries or peaches. Also, your family is more likely to eat fruit if you put it out on the kitchen table.

Eat Your Veggies

The Dietary Guidelines recommend two and one-half cups of vegetables per day if you eat 2,000 calories each day.

Tanner suggests adding vegetables to foods such as meatloaf, lasagna, omelet's, stir-fry dishes, and casseroles. Frozen chopped greens such as spinach, and peas, carrots, and corn are easy to add. Also, add dark leafy green lettuce to sandwiches. "Involve kids by letting them help pick vegetables in different colors when you're shopping," Tanner suggests. Get a variety of dark green vegetables such as broccoli, spinach, and greens; orange and deep yellow vegetables such as carrots, winter squash, and sweet potatoes; starchy vegetables like corn; legumes, such as dry beans, peas, chickpeas, pinto beans, kidney beans, and other vegetables, such as tomatoes and onions.

"Look for ways to make it convenient," Tanner says. "You can buy salad in a bag. Or buy a vegetable tray from the grocery store and put it in the refrigerator. Everything's already cut up and you can just reach in and eat it throughout the week."

To help maintain health and prevent disease, the USDA recommends that

 Americans should eat 7 to 13 daily servings of fruits and vegetables of all colors.

 

NOTE: EAT ONLY THOSE FOODS, WHICH WORK WITH YOUR INDIVIDUAL BLOOD TYPE.

 

STEP 2. getting what you need from fruits and vegetables that you need

Here is how you can help yourself get 10 servings of all color fruits & vegetables, all in a healthy way that you need in a day without dieting and still lose the unnecessary weight.  Enjoy a glass of professionally formulated great tasting filling juice drink for breakfast which is only 50 calories and it will also help curb your hunger.  No need for refrigeration, it is ready for those fast mornings or even those times you don't have time for a lunch break. Understand the formula was not designed to replace meals. I only recommend this approach to reduce your daily calorie intake with some good nutrition. So, all you have to do is enjoy your lunch and evening meal at home or out at a restaurant without being greatly restricted.

Remember the fewer calories you have for that noon and dinner meal the faster you will lose the weight.  But, don't be stupid and not eat enough to meet the minimal required food groups that are recommended by FDA and or eat junk food for your meals.  Always try to eat your evening meal three hours, before going to bed to be properly digested.

 

Example of what you put in your mouth can help change your body weight over time.

Meal One - Average Restaurant Double Beef Hamburger 800 calories, Average Restaurant Fries 215 calories, Chocolate Shake 1000 calories    

Total Calories    2,015 calories

Meal Two

1 piece of roasted chicken breast 140calories, 1/2 cup sliced peach 30calories, 3/4 cup rice 135calories, 1/2 cup carrots 25calories, 1/2 cup unsweetened applesauce 50calories, Celery ( 3 - 5 inch stalks) 10calories, 1 cup apple juice 60 calories

Total Calories    450 calories