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COLOSSIANS 1:15-17

HE IS THE IMAGE OF THE UNSEEN GOD, THE FIRST-BORN OF ALL CREATION, FOR IN HIM WERE CREATED , ALL THINGS IN HEAVEN AND ON EARTH; EVERYTHING VISIBLE AND EVERYTHING INVISIBLE , THRONES, RULING FORCES, SOVEREIGNTES, POWERS-ALL THINGS WERE CREATED , THROUGH HIM AND FOR HIM ! 

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MY PYRAMID

This is the USDA   PYRAMID.

This will help you plan your menus and also help for going to shop at the grocery store and be a help with planning if you want to store some food for food storage.

You can also use this for planning your garden. When you can or dry your foods mark on the jar the information that you would want from this information on this page.

This will be a help to help you serve meals that are healthy  for you and your family.




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FRUITS

HOW MUCH FRUIT IS NEEDED DAILY?

CHILDREN- 2-3 YEARS OLD IS   1 CUP,  4-8 YEARS OLD IS  1 TO 1 1/2 CUPS

GIRLS- 9-13 YEARS OLD IS 1 TO 1 1/2 CUPS
14-18 YEARS OLD IS 1  1/2 CUPS

BOYS- 9-13 YEARS OLD IS  1 1/2 CUPS
14-18 YEARS OLD IS  2 CUPS

WOMEN- 19-30 YEARS OLD IS 2 CUPS
31-50  YEARS OLD IS 1 1/2 CUPS

MEN 19-30 YEARS OLD IS 2 CUPS
31-50 YEARS OLD IS 2 CUPS

51 YEARS OLD IS 2 CUPS

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 WHAT FRUITS ARE IN THE FRUIT GROUP?

APPLES, APRCOTS , AVOCADO, BANANAS,
BERRIES:STRAWBERRIES, BLUEBERRIES, RASPBERRIES 

CHERRIES, GRAPEFRUIT, KIWI FRUIT, GRAPES, LEMONS, LIMES. MANGOS,

MELONS: CANTALOUPE, HONEYDEW, WATERMELLON,

MIXED FRUITS: FRUIT COCKTAIL

NECTARINES, ORANGES, PEACHES, PEARS, PAPAYA , PINEAPPLE, PLUMS, PRUNES, RAISINS, TANGERINES,

100 % FRUIT JUICE
ORANGE, APPLE, GRAPE, GRAPEFRUIT



WHAT COUNTS AS A CUP OF FRUIT?

APPLE- ONE CUP IS 1/2  LARGE,  ( 3.25")
1 CUP SLICED OR CHOPPED, RAW OR COOKED IS 1/2 CUP SLICED OR CHOPPED, RAW OR COOKED.

APPLESAUCE IS 1 CUP IS 1 CUP OF APPLESAUCE

BANANA IS 1 CUP SLICED ,


CANTALOUPE IS 1 CUP DICED OR MELON BALLS, 

 

 

 


GRAPES

1 CUP WHOLE OR CUT-UP , OR 32 SEEDLESS GRAPES

GRAPEFRUIT

1 MEDIUM ( 4" DIAMETER)

ORANGE , 1 CUP CANNED, DRAINED

ORANGE,  1 LARGE,  ( 3-1/16" DIAMETER)

PEACH, 1 LARGE, ( 2 1/4 DIAMETER)

PEAR, 1 MEDIUM PEAR, ( 2.5 PER LB)
1 CUP SLICED OR DICED, RAW, COOKED, OR CANNED , DRAINED.

PINEAPPLE, 1 CUP CHUNKS, SLICED OR CRUSHED, RAW, COOKED OR CANNED, DRAINED.

PLUM, 1 CUP SLICED RAW OR COOKED

STRAWBERRIES, 1 SMALL WEDGE ( 1" THICK)

DRIED FRUIT ( RAISINS, PRUNES, APRICOTS, ETC. )
OR USE WHAT YOU PRESERVE YOURSELF. IT IS
1/2 CUP DRIED FRUIT IS EQULVALENT TO 1 CUP FRUIT 1/2 CUP RAISENS, 1/2 CUP PRUNES OR 1/2 CUP DRIED APRICOTS.

100% FRUIT JUICE, ( ORANGE, APPLE, GRAPE, GRAPEFRUIT, ETC.) IS  1  CUP.

 

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MANY VEGETABLES ARE NEEDED   DAILY

THIS ABOVE LIST IS THE TOTAL OF DIFFERENT KINDS OF VEGETABLES FOR ONE DAYS  MEALS.


CHILDREN,  2-3 YEARS OLD  IS   1 CUP, CHILDREN. 4-8 YEARS OLD IS  1  1/2 CUPS

GIRLS,           9-13 YEARS OLD  IS  2 CUPS,

 GIRLS           14-18  YEARS  OLD  IS  2  1/2  CUPS

BOYS,            9-13 YEARS OLD  IS   2  1/2 CUPS

BOYS,             14-18  YEARS OLD IS  3 CUPS

WOMEN         19-30  YEARS OLD IS  2  1/2  CUPS

WOMEN          31-50  YEARS  OLD  IS 2  1/2 CUPS

WOMEN          51- +   YEARS OLD   IS  2  CUPS

MEN                 19-30  YEARS OLD   IS 3 CUPS

MEN                 31-50  YEARS  OLD   IS 2 1/2  CUPS

MEN                  51 +   YEARS   OLD   IS  3  CUPS

AMOUNTS OF VEGETABLES   PER  WEEK

VEGETABLE SUBGROUP RECOMMENDATIONS ARE GIVEN AS AMOUNTS TO EAT WEEKLY. IT IS NOT NECESSARY TO EAT VEGETABLES FROM EACH SUBGROUP DAILY.

 

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THIS IS WEEKLY

DARK GREEN VEGETABLES

CHILDREN

2-3 YEARS OLD   IS  1 CUP OF DARK GREEN VEGETABLES
4-8 YEARS OLD   IS  1 1/2 CUPS   OF  DARK GREEN VEGETABLES

GIRLS,  9-13 YEARS  IS 2 CUPS OF DARK GREEN VEGETABLES
GIRLS, 14-18  YEARS  IS  2 CUPS

BOYS,  IS 9-13 YEARS OLD  IS   3  CUPS  OF DARK GREEN VEGETABLES
BOYS,  14-18  YEARS  OLD   IS   3 CUPS  OF  DARK  GREEN  VEGETABLES

WOMEN,  19-30 YEARS  IS  3 CUPS  OF DARK GREEN VEGETABLES
31-50 YEARS   IS   3 CUPS OF DARK GREEN VEGETABLES
51 +  YEARS OLD   IS   3 CUPS  OF DARK GREEN VEGETABLES

MEN, 19-30 YEARS IS 3 CUPS OF DARK GREEN VEGETABLES

 MEN,   31 TO 50 YEARS OLD IS 3 CUPS OF DARK GREEN VEGETABLES

MEN, 51 + YEARS OLD IS 3 CUPS OF DARK GREEN VEGETABLES

 

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WEEKLY ORANGE VEGETABLES

CHILDREN, 2-3 YEARS OLD, IS 1 CUP  PER  WEEK
CHILDREN, 4-8 YEARS OLD , IS  1  1/2  CUPS PER WEEK

GIRLS, IS 9-13 YEARS ,PER WEEK  IS 1 1/2 CUPS PER WEEK
GIRLS, IS 14-18 YEARS ,  PER WEEK IS 2 CUPS PER WEEK

BOYS, 9-13 YEARS,  2 CUPS  PER WEEK
BOYS,  14-18 YEARS, IS  2 CUPS PER WEEK

WOMEN, 19-30 YEARS IS 2 CUPS PER WEEK
WOMEN, 31 -50 YEARS OLD  IS 2 CUPS  PER WEEK

WOMEN, 51 + YEARS OLD IS 2 CUPS

MEN, 19-30 YEARS OLD  IS  2 CUPS

MEN, 31-50  YEARS OLD IS  2 CUPS

MEN, 50 +  YEARS OLD IS 3 CUPS

 

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DRY BEANS & PEAS

CHILDREN,  2-3 YEARS OLD IS  1/2 CUP

CHILDREN, 4-8 YEARS OLD  IS  1 CUP

GIRLS,   9-13 YEARS OLD  IS  2  1/2 CUPS

GIRLS 14-18 YEARS OLD IS  3 CUPS

BOYS, 9-13 YEARS OLD IS  3 CUPS

14-18 YEARS OLD IS 3 CUPS

WOMEN, 19-30 YEARS OLD  IS 3 CUPS

WOMEN, 31 TO 50 YEARS OLD IS  3 CUPS

WOMEN, 51 + YEARS OLD IS  2  1/2 CUPS

MEN,  19-30 YEARS OLD  IS 3 CUPS

31-50 YEARS OLD  IS 3 CUPS

51+ YEARS OLD   IS  3 CUPS


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STARCHY  VEGETABLES

CHILDREN,  2-3 YEARS OLD IS  1  1/2 CUPS

CHILDREN, 4-8 YEARS OLD  IS  2 1/2 CUPS

GIRLS, 9-13 YEARS OLD  IS  3 CUPS

BOYS , 9-13  YEARS OLD  IS  3 CUPS

BOYS, 14-18  YEARS OLD  IS 6 CUPS

WOMEN,  19-30 YEARS OLD   IS  3 CUPS

WOMEN,  31 TO 50 YEARS OLD IS  3 CUPS 

WOMEN,   51 + CUPS  IS 3 CUPS

MEN

19- 30 YEARS OLD  IS  6 CUPS

31- 50 YEARS OLD  IS  6 CUPS

51 + YEARS OLD  IS  3 CUPS


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OTHER VEGETABLES

CHILDREN, 2-3 YEARS OLD  IS 4 CUPS

CHILDREN, 4-8 YEARS OLD IS 4  1/2 CUPS

GIRLS , 9-13 YEARS  OLD  IS  5  1/2  CUPS

14-18 YEARS   OLD  IS  4  1/2 CUPS

BOYS,  9-13 YEARS OLD IS  4 CUPS

BOYS, 14- 18 YEARS OLD  IS 7 CUPS

WOMEN,  19-30 YEARS OLD  IS  6 1/2 CUPS

WOMEN, 31- 50 YEARS OLD  IS  6 1/2 CUPS

WOMEN, 51 + YEARS OLD  IS 5 1/2 CUPS

MEN, 19-30 YEARS OLD  IS 7 CUPS

MEN,  31 - 50 YEARL OLD  IS 7 CUPS

51 + YEARS OLD  IS 6 1/2 CUPS  



 

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WHAT FOODS ARE IN THE VEGETABLE GROUP

DARK GREEN VEGETABLES

BROCCOLI , COLLARD GREENS, DARK GREEN LETTUCE, KALE, ROMAINE LETTUCE, SPINACH, TURNIP GREENS


ORANGE VEGETABLES

ACORN SQUASH, BUTTERNUT SQUASH, CARROTS, PUMPKIN, SWEET POTATOES

DRY BEANS & PEAS

BLACK BEANS, BLACK-EYED PEAS, GARBANZO BEANS,( CHICKPEAS), KIDNEY BEANS, LENTILS, LIMA BEANS, NAVY BEANS, SPLIT PEAS, WHITE BEANS

STARCHY VEGETAB;ES

CORN, GREEN PEAS, 

LIMA BEANS. POTATOES


OTHER VEGETABLES

ASPARAGUS, BEETS, CABBAGE, CAULIFLOWER, CELERY, CUCUMBERS, EGGPLANT, GREEN BEANS, GREEN, RED, OR YELLOW PEPPERS, HEAD LETTUCE, MUSHROOMS, OKRA, ONIONS, TOMATOES, TOMATO JUICE, VEGETABLE JUICE, TURNIPS, WAX BEANS , ZUCCHINI

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WHAT COUNTS AS A CUP OF VEGETABLES

BROCCOLI IS  1 CUP, CHOPPED OF THE FLORETS

GREENS ( COLLARDS, MUSTARD GREENS, TURNIO GREENS, KALE & SPINACH) IS  1 CUP COOKED:  USE  1 CUP

RAW LEAFY GREENS, SPINCAH, ROMAINE, DARK GREEN LEAFY LETTUCE, ENDIVE, ESCAROLE: USE   2 CUPS RAW  IS EQUAL TO 1 CUP OF VEGETABLES

ORANGE, CARROTS, PUMPKIN , SWEET POTATO, WINTER SQUASH, ( ACORN, BUTTERNUT, HUBBARD):  USE 1 CUP

DRY BEANS AND PEAS, DRY BEANS AND PEAS,  ( BLACK, KIDNEY, PINTO, BLACK EYED PEAS, BLACK EYED PEAS OR SPLIT PEAS,  ):  1 CUP WHOLE OR MASHED, COOKED

STARCHY VEGETABLES, CORN, YELLOW OR WHITE, GREEN PEAS, WHITE POTATOES:  1 CUP


OTHER VEGETABLES

CABBAGE: 1 CUP
CELERY:   IS 1 CUP , GREEN OR WAX BEANS  IS 1 CUP COOKED
LETTUCE, ICEBERG OR HEAD: 2 CUPS RAW
MUSHROOMS: 1 CUP RAW OR COOKED
ONIONS: 1 CUP CHOPPED, RAW OR COOKED
TOMATOES: 1 LARGE RAW WHOLE, 1 CUP CHOPPED OR SLICED, RAW, CANNED, OR COOKED

TOMATO JUICE: 1 CUP

SUMMER SQUASH OR ZUCCHINI IS  1 CUP COOKED, SLICED OR DICED
TOMATO OR MEXED VEGETABLE JUICE
SUMMER SQUASH OR ZUCCHINI