Grocery Items For Your Plate

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Grocery Items For Your Plate

Eat a variety of vegetables in abundance! t Examples: broccoli, carrots,
peas, spinach, cauliflower, chard, kale, bok choy t $POWFOJFODFJUFNT prewashed greens, precut or frozen veggies
Eat a variety of colorful fruits! t Examples: apples, pears,
berries, bananas, grapes, oranges t $POWFOJFODFJUFNTGSP[FOGSVJU (examples: berries, mango, pineapple), unsweetened dried fruit (examples: raisins, prunes, apple, apricots)

t Olive oil t $BOPMBPJM t Nuts and nut oil t Avocado and
avocado oil

t Fish (examples: salmon, sardines, tuna)
t Skinless poultry t Lentils, beans (examples: black,
pinto, red/kidney, cannellini) t Tofu, tempeh
t Brown rice t Old fashioned/steel cut oats t Whole wheat pasta t Other whole grains (examples:
quinoa, barley, farro)
t Salsa t Hummus t Marinara/tomato
sauce t Vinegars t Hot sauce

These tips are intended for all. We conduct research on diet, exercise, & other lifestyle factors to improve outcomes in individuals living with cancer. Interested in learning more or participating in research? Please contact us:  tVSPMPHZSFTFBSDI!VDTGFEV

Daily Eating Tips
7FHFUBCMFT Eat at least 5 servings.1

1 serving is:
1 baseball ~ 1 cup raw leafy greens ½ baseball ~ ½ cup cooked veg

'SVJUT Eat 2-4 servings.1,2

½ baseball ~ 1 piece of raw fruit

)FBMUIZ'BU Eat 1-3 servings of healthy fat, like olive or canola oil, nuts or nut butter, avocado.1,2

½ ice cube ~ 1 Tbsp oil 1 ice cube ~ 2 Tbsp nut butter

8IPMFHSBJOTEat 3+ servings.1,3,4

½ baseball ~ ½ cup cooked oatmeal or brown rice

%BJSZ Limit to 1-2 servings or fewer per day, choose plain unsweetened lowfat/nonfat yogurt and alternative milks, like soy or almond.2
Weekly Eating Tips
Limit and/or Avoid
"MDPIPM If you drink, limit to 2 drinks per day for men and 1 drink per day for women.1,3,4
4XFFUT Limit sweets (pastries, candy, cake) to 1 serving or less per day.2
4VHBSTXFFUFOFECFWFSBHFT Avoid soda, fruit punch, sports drinks, fruit juices, etc,2-4 drink water, tea, or coffee with no sugar.2

4 Dice ~ 1 oz. cheese
1 serving is:
%FDLPG$BSET_P[PGNFBUPSmTI 1 ice cube ~ 1 oz. of nuts
1 serving is:
12 oz. beer, 5 oz. wine, 1.5 oz. spirits
1. American Heart Association (AHA) 2. 1SPTUBUF$BODFS'PVOEBUJPOBOE6$4'
6SPMPHZ%FQBSUNFOU 3. "NFSJDBO$BODFS4PDJFUZ "$4 4. American Diabetes Association (ADA)

Copyright©, Regents of the University of California, All Rights Reserved – 9/23/2019

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Grocery Items For Your Plate