Diet

Theo Braddy sits behind his desk at the CILCP offices

Diet

Follow Serving Size Recommendations for the Calorie Intake That Best Fits Your Body

If you are advised to eat 2000 calories a day, try to follow these guidelines:

Grains: 6-8 servings per day (at least half of your servings should be whole grains)

  • Serving examples include: 1 slice bread, 1 oz. dry cereal, 1/2 cup cooked rice, pasta, or cereal (about the size of a baseball)

Vegetables: 4-5 servings per day (eat a variety of types and colors)

  • Serving examples include: 1 cup raw leafy vegetables (about the size of a small fist), 1/2 cup cut-up raw or cooked vegetables, 1/2 cup vegetable juice

Fruits: 4-5 servings per day (eat a variety of types and colors)

  • Serving examples include: 1 medium fruit (about the size of a baseball), 1/4 cup dried fruit, 1/2 cup fresh, frozen, or canned fruit, 1/2 cup fruit juice

Fat-free or low-fat dairy products: 2-3 servings per day

  • Serving examples include: 1 cup fat-free or low-fat milk, 1 cup fat-free or low-fat yogurt, 1 and 1/2 oz. fat-free or low-fat cheese (about the size of 6 stacked dice)

Lean meats, poultry, and seafood: Less than 6 oz. per day

  • Serving examples include: 3 oz. cooked meat (about the size of a computer mouse), 3 oz. grilled fish (about the size of a checkbook)

Fats and oils: 2-3 servings per day

  • Serving examples include: 1 tsp soft margarine, 1 Tbsp. mayonnaise, 1 tsp vegetable oil, 1 Tbsp. regular or 2 Tbsp. low-fat salad dressing (fat-free dressing does not count as a serving)

Nuts, seeds, and legumes: 4-5 servings per week

  • Serving examples include: 1/3 cup or 1 and 1/2 oz. nuts, 2 Tbsp. peanut butter, 2 Tbsp. or 1/2 oz. seeds, 1/2 cup dry beans or peas

Sweets and added sugars: 5 or less servings per week

  • Serving examples include: 1 Tbsp. sugar, 1 Tbsp. jelly or jam, 1/2 cup sorbet and ices, 1 cup lemonade

Source

The following information has been collected by Living Well With A Disability from various sources to provide individuals who would like to live well with their disability suggestions for obtaining their highest level of physical health and well-being. While we believe this information to be accurate, we make no guarantees. All individuals should consult their personal physician prior to changing their diet or exercise habits, and prior to making any health decisions.

Under no circumstances shall CILCP or its employees be liable for any direct, indirect, incidental, special, punitive, or consequential damages which may result in any way from your use of the information included as part of the Living Well With A Disability website.

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