New sonoma-wave-2
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This document provides a list of approved foods and beverages for a nutrition plan, divided into categories. It allows fruits and vegetables from tier 2 and 3 lists, along with whole grains, lean proteins, dairy, nuts and seeds, herbs, spices, and wine. The plan limits portions and provides serving size guidelines.
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New sonoma-wave-2
- 1. Weve added more veggies and fruit even wine makes the list! Mix and match for fabulous flavor Sonoma Tier 2 Fruits and Vegetables Artichoke Vegetables Beet, cooked Limit to 1 fruit and 1 vegetable from this list per day; Carrot, raw or cooked 1 serving = 1/2 cup or 1 whole small piece of fruit. Celeriac, raw or cooked Note: Whole fruits and vegetables are measured by cutting into slices or wedges. Chile pepper Jerusalem artichoke/sunchoke Pumpkin, raw or cooked FRUIT Rutabaga, cooked Apple Spaghetti squash Apricot Water chestnut Blackberry Blueberry Boysenberry Sonoma Tier 3 Fruits and Cantaloupe Vegetables Cherimoya Limit to one fruit and one vegetable from this list per Cherries, sour only day; 1 serving = 1/2 cup or 1 whole small piece of fruit. Cloudberry Note: Whole fruits and vegetables are measured by Gooseberrry, raw cutting into slices or wedges. Grape Grapefruit Vegetables Fruit Honeydew melon Acorn squash Banana Huckleberry Butternut squash Elderberry Java-Plum (Jambolan) Corn Fig Kiwifruit Parsnip Guava Kumquat Pea, cooked Jackfruit Lemon Pea pod, raw or cooked Jujube Lime Pea sprout Mango Mulberry Sugar snap pea Nectarine Orange Sweet potato, cooked Passion fruit Papaya Taro, cooked Peach Pineapple Wasabi root Pear Plum Yam Persimmon Prickly pear Plantain Pummelo (Chinese grapefruit) Pomegranate Quince Raspberry Rhubarb Salmonberry Star fruit Strawberry Tangerine Ugli fruit Watermelon
- 2. Intended for a snack, not to go on the plate Sonoma Beverages Coffee: black or with up to a maximum1 tablespoon heavy cream and 1 packet of non-caloric sweetener Tea: no cream or sugar (black, green, herbal) Water (plain or sparkling) Wine (red or white): 6 ounces per day Sonoma Fats Up to 3 servings per day; 1 teaspoon = 1 serving Avocado: 1/4 avocado = 1 serving Canola oil Olive oil Nuts Almonds: 11 Peanuts: 14 Pecans: 10 halves Walnuts: 7 halves Sonoma Flavor Boosters Unlimited Herbs (basil, chive, cilantro, dill, fennel, marjoram, mint, oregano, rosemary, sage, tarragon, thyme) Spices (caraway, cardamom, cayenne, celery seed, chili powder, cinnamon, clove, cumin, curry, nutmeg, pepper, saffron, turmeric) Chile pepper Garlic Ginger, gingerroot Horseradish Lemon or lime juice or zest Lemongrass Mustard (all types) Vanilla Vinegar (rice wine, balsamic)
- 3. Weve added more veggies and fruit even wine makes the list! Mix and match for fabulous flavor Proteins Sonoma Grains Beans and Legumes (black beans, black-eyed peas, 1/2 cup = 1 serving chickpeas, lentils, pinto beans, soybeans such as eda- Barilla Plus pasta, cooked mame and tofu Barley, cooked Beef: lean cuts (beef round, chuck arm pot roast, eye Bread, whole-grain: 1 slice (2 or more grams of fiber of round, round tip, tenderloin, top loin, top sirloin) per slice) Eggs: 1 whole egg = 2 whites Bulgur, cooked Fish: lean cuts: (cod, flounder, grouper, halibut, had- Cereal, whole grain: 8 grams fiber per serving or dock, monkfish, northern pike, orange roughy, perch, higher pike, walleye) Oats (oat bran, oat groats, rolled oats, steel-cut oats) Fish: moderate-fat (catfish, sea bass, snapper, Pasta, whole-grain, cooked striped bass, swordfish, tuna, whitefish) Popcorn, air-popped, no butter* Fish: high-fat (mackerel, salmon, trout) Quinoa, cooked Game Meats (bison, deer, elk) Rice, cooked (brown, red, or black) Lamb: (arm, foreshank, leg, loin, shank half, shoulder, Soba noodles, cooked stew meat) Wheat, cooked (bulgur, cracked wheat, groats, wheat Peanut butter: 2 tablespoons per serving for main- berries) dish protein, 1 tablespoon as a snack Wild rice Pork: lean cuts (Canadian bacon; ham, boiled or cured; canned ham; center cut loin chop; pork loin; pork sirloin chop and roast; pork tenderloin; top loin) Poultry: white meat, no skin; turkey bacon; turkey sausage Shellfish (clams, crab, lobster, mussels, oysters, scal- lops, shrimp) Soy substitutes: vegetarian (soy) crumble, vegetarian (soy) burger Veal (arm, ground, leg, loin, shoulder, sirloin, top round) Dairy Low-fat cheese: 1 ounce (grated Parmesan or moz- zarella) Low-fat cottage cheese Fat-free (skim) milk: 1 cup Fat-free plain yogurt: 1 cup