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Bon Appetit

May 29, 1996

Two to four daily servings of fruit are recommended, so why not get funky and go off the beaten path? Instead of an orange, why not try a kumquat, a pomegranate or a platano? The American Dietetic Assn., recognizing that Americans aren't just eating burgers and fries, has come up with the following food pyramids for Chinese, Italian and Mexican fare.

Chinese Fare

1. Fats, oils and sweets: Use sparingly

Sugar, Soy sauce, Peanut oil, Sesame oil, Oyster oil, Hoisin sauce, Coconut oil

2. Meat, poultry, fish and dry beans: Eat 2 to 3 servings daily

Pork--2-3 ozs., Tofu--2-3 ozs., Fish--2-3 ozs., Chicken--2-3 ozs., Shrimp, crab, lobster--2-3 ozs., Egg--1

3. Fruits: Eat 2 to 4 servings daily

Kumquat--1, Star fruit--1, Apple--1 med., Guava--1/2 cup, Lychee--1/2 cup, Pummelo (or Pomelo)--1/2 cup, Persimmon--1/2 cup

4. Dairy Products: Eat 2 to 3 servings daily

Milk--1 cup, Fortified soy milk--1 cup, Fortified soy cheese--1 1/2 ozs., Ice cream--1/2 cup

5. Vegetables: Eat 3 to 5 servings daily

Broccoli--1/2 cup, Pea pods--1/2 cup, Baby corn--1/2 cup, Bamboo shoots--1/2 cup, Yard-long beans--1/2 cup, Straw mushrooms--1/2 cup

6. Grains: Eat 6 to 1 servings daily

Rice--1/2 cup, Rice sticks--1/2 cup, Rice vermicelli--1/2 cup, Rice congee--1/2 cup, Pound cake--1 oz., cellophane noodles--1/2 cup

Italian Fare

1. Fats, oils and sweets: Use sparingly

Olives, Butter, Olive oil, Chocolate, Pine nuts, Italian ice, Heavy whipping cream

2. Meat, poultry, fish and dry beans: Eat 2 to 3 servings daily

Veal--2-3 ozs., Beef--2-3 ozs., Squid--2-3 ozs., Sausage--2-3 ozs., Beans--1/2 cup, Lentils--1/2 cup, Luncheon meats--2-3 ozs.

3. Fruits: Eat 2 to 4 servings daily

Dried figs--2, Grapefruit--1/2, Pomegranate--1, Blueberries--1/2 cup, Raspberries--1/2 cup

4. Dairy Products: Eat 2 to 3 servings daily

Milk--8 ozs., Yogurt--8 ozs., Gelato--1/2 cup, Ricotta cheese--1/2 cup, Mozzarella cheese--1 1/2 cup

5. Vegetables: Eat 3 to 5 servings daily

Eggplant--1/2 cup, Spinach--1/2 cup, Artichoke--1/2 cup, Mushrooms--1/2 cup, Marinara sauce--1/2 cup, Green or red pepper--1/2 cup

6. Grains: Eat 6 to 11 servings daily

Polenta--1/2 cup, Risotto--1/2 cup, Linguine--1/2 cup, Spaghetti--1/2 cup, Gnocchi--1/2 cup, Bread sticks--2, Italian bread--1 slice

Mexican Fare

1. Fats, oils and sweets: Use sparingly

Lard, Butter, Candy, Sour cream, Vegetable oil, Fried pork rinds

2. Meat, poultry, fish and dry beans: Eat 2 to 3 servings daily

Beek--2-3 ozs., Chicken--2-3 ozs., Chorizo--2-3 ozs., Beans--1/2 cup

3. Fruits: Eat 2 to 4 servings daily

Zapote--1 med., Apple--1 med, Mango--1 med, Papaya--1/2 cup, Avocado--1/4 med., Platano--1 med.

4. Dairy Products: Eat 2 to 3 servings daily

Milk--1 cup, Custard--1 cup, Queso blanco--1 1/2 ozs., Jack cheese--1 1/2 ozs.

5. Vegetables: Eat 3 to 5 servings daily

Nopales--1/2 cup, Jicama--1/2 cup, Tomato--1 med., Chayote--1/2 cup, Corn--1 small ear

6. Grains: Eat 6 to 1 servings daily

Taco shell--1, Flour tortilla--1, Crackers--2 to 4, Sopa--1/2 cup, Posole--1/2 cup, Cooked rice--1/2 cup

Source: The American Dietetic Assn.

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